Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	17.4% 2.96g	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	124% 161g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	2.4% 1.75g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rice cake, cracker (include hain mini rice cakes)	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	23% 0.3mg	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	10.4% 41.7μg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.2% 22mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	5% 185g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Rice cake, cracker (include hain mini rice cakes) 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 Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 5.2 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 3.2 times more Vitamin B1, 5.9 times more Vitamin B2, 18.6 times more Vitamin B3, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Calcium, 3.4 times more Sodium and 16 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 4.3 times more Copper, 2.9 times more Iron, 14.6 times more Magnesium, 18 times more Phosphorus, 2.5 times more Potassium, 61.5 times more Selenium and 10.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 17 times more Energy, 30.7 times more Fat, 35 times more Saturated Fat, 26.6 times more Omega 6, 15.1 times more Carbohydrate, 2.3 times more Fiber and 12.2 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 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in seven ounces.