Comparing Nutrients in 7 ounces Boiled Carrots VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Boiled Carrots	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	29.6% 859kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	98% 128g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	6.43% 4.66g	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	1.3% 0.93g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	NA	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	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	7.94% 7.14mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	34% 0.31mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	54% 1.24mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Crackers, snack, Goya Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Crackers, snack, Goya Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Crackers, snack, Goya Crackers:

• Both Boiled and Drained Carrots and Crackers, snack, Goya Crackers have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Boiled Carrots vs Crackers, snack, Goya Crackers:

• 7 ounces of Boiled Carrots have 1.9 times more Calcium, 1.9 times more Potassium and 15.2 times more Water than Crackers, snack, Goya Crackers.
• While 7 oz of Crackers, snack, Goya Crackers contain 9.1 times more Copper, 16.6 times more Iron, 3.9 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 11.5 times more Sodium and 5.9 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 7 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.5 times more Sugars than Crackers, snack, Goya Crackers.
• While 7 oz of Crackers, snack, Goya Crackers contain 12.4 times more Energy, 74.2 times more Fat, 210.8 times more Saturated Fat, 38 times more Omega 3, 17.1 times more Omega 6, 7.8 times more Carbohydrate, 1.3 times more Fiber and 18.8 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein