Comparing Nutrients in 7 ounces Boiled Carrots VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	125% 163g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	2.93% 2.12g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	86% 32.7g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	32% 0.42mg	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	6.95% 27.8μg	23.3% 93μg	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	7.94% 7.14mg	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	13.6% 2.04mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	56.2% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	214% 4.9mg	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	8.5% 59.5mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Crackers, crispbread, rye:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 2.3 times more Vitamin K than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Crackers, crispbread, rye:

• Boiled and Drained Carrots have 14.8 times more Water than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 15 times more Copper, 7.1 times more Iron, 7.8 times more Magnesium, 16 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, 52.3 times more Selenium, 7.1 times more Sodium and 12 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, crispbread, rye have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 3.2 times more Sugars than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 10.5 times more Energy, 7.2 times more Fat, 79 times more Omega 3, 5.5 times more Omega 6, 10 times more Carbohydrate, 5.5 times more Fiber and 10.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.