Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	97% 126g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	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	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.16% 0.12mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	27.3% 0.25mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	46.6% 1.07mg	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	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5% 185g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Nabisco, Nabisco Ritz Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Nabisco, Nabisco Ritz Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Nabisco, Nabisco Ritz Crackers:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.9 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 23.3 times more Vitamin B1, 9.8 times more Vitamin B2, 11.6 times more Vitamin B3, 2.7 times more Vitamin B5, 9 times more Vitamin B9, 4.8 times more Vitamin E and 5.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Nabisco, Nabisco Ritz Crackers:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Potassium and 29.8 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 5 times more Calcium, 8.6 times more Iron, 2.1 times more Magnesium, 13.7 times more Phosphorus, 11.5 times more Selenium, 3.7 times more Sodium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Nabisco, Nabisco Ritz Crackers contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Nabisco, Nabisco Ritz Crackers contain 21.4 times more Energy, 165.8 times more Fat, 218 times more Saturated Fat, 154 times more Omega 3, 172.3 times more Omega 6, 11.8 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 12.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein