Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	16.2% 5.2g	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	35.4% 6.02g	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	99% 128g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	2.27% 1.65g	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% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.2% 0.16mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	20% 200mg	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	110% 8.83mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	48.2% 1.1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	157% 2356mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	5% 185g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 44.2 times more Vitamin B1, 17.1 times more Vitamin B2, 14 times more Vitamin B3 and 4.2 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Canned Carrots Solids and Liquids with Salt have 27.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3.3 times more Calcium, 1.3 times more Copper, 8.6 times more Iron, 2.7 times more Magnesium, 10.2 times more Phosphorus, 4.9 times more Sodium and 4.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 3 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 20 times more Energy, 123.5 times more Fat, 104.6 times more Saturated Fat, 47 times more Omega 3, 54.2 times more Omega 6, 12 times more Carbohydrate, 1.9 times more Fiber and 19.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 7 oz.