Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	72.6% 12.3g	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	105% 136g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1% 0.73g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	55% 21g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	33.2% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28% 0.36mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	13.7% 16.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	98% 0.88mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	194% 4.46mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	5% 185g	0.14% 5.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Crackers, whole-wheat, low salt:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and more Vitamin C than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 10.7 times more Vitamin B3, 5.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Crackers, whole-wheat, low salt have similar amounts of Vitamin E and Vitamin K per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Sodium and 34.4 times more Water than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.6 times more Calcium, 4.3 times more Copper, 5.9 times more Iron, 11 times more Magnesium, 5 times more Manganese, 14.8 times more Phosphorus, 1.7 times more Potassium, 36.8 times more Selenium and 7.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 6.6 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 19.3 times more Energy, 122.9 times more Fat, 135.7 times more Saturated Fat, 47 times more Omega 3, 111 times more Omega 6, 12.8 times more Carbohydrate, 5.8 times more Fiber and 15.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.