Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	34% 980kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	50.2% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	53% 9.03g	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	89% 116g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	28.7% 21g	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	1.4% 1g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, sandwich, with peanut butter filling	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	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.6% 0.29mg	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	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	71.4% 0.64mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	67.6% 1.56mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	106% 1590mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	5% 185g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Canned Carrots Solids and Liquids with Salt have 613 times more Vitamin A and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 25.7 times more Vitamin B1, 10 times more Vitamin B2, 14.5 times more Vitamin B3, 3.4 times more Vitamin B5, 1.3 times more Vitamin B6, 10.8 times more Vitamin B9 and 2.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin K per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Canned Carrots Solids and Liquids with Salt have 31.7 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.6 times more Calcium, 3.1 times more Copper, 5.3 times more Iron, 6.1 times more Magnesium, 1.7 times more Manganese, 13.7 times more Phosphorus, 27 times more Selenium, 3.3 times more Sodium and 3.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling contain 21.5 times more Energy, 175.3 times more Fat, 192.1 times more Saturated Fat, 81.3 times more Omega 6, 10.9 times more Carbohydrate, 4.3 times more Sugars, 1.3 times more Fiber and 19.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.