Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	113% 147g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.53% 2.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.52% 0.38g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	59% 1.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.67% 39.7mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	5% 185g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Crackers, saltines (includes oyster, soda, soup):

• Canned Carrots Solids and Liquids with Salt have 613 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 36.9 times more Vitamin B1, 18 times more Vitamin B2, 15.3 times more Vitamin B3, 3.9 times more Vitamin B5, 16.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin E and 2.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Crackers, saltines (includes oyster, soda, soup):

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Calcium and 18.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.3 times more Copper, 10.7 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 5.1 times more Phosphorus, 25.8 times more Selenium, 3.9 times more Sodium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.9 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 18.2 times more Energy, 61.7 times more Fat, 66.1 times more Saturated Fat, 69.1 times more Omega 3, 76.3 times more Omega 6, 13.8 times more Carbohydrate, 1.6 times more Fiber and 16.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.