Comparing Nutrients in 7 ounces Boiled Carrots VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Boiled Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	99% 128g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	% 0.48g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	30.6% 0.28mg	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	110% 8.83mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	9.8% 333mg	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	157% 2356mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Boiled and Drained Carrots have 1.9 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 12.7 times more Vitamin B1, 10.5 times more Vitamin B2, 9.1 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled and Drained Carrots.

Comparing minerals per 7 ounces for Boiled Carrots vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Boiled and Drained Carrots have 1.4 times more Potassium and 27.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3.4 times more Calcium, 8.2 times more Copper, 13.1 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 6.8 times more Phosphorus, 20.5 times more Sodium and 6.6 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 4.2 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 13.1 times more Energy, 96.1 times more Fat, 87.1 times more Saturated Fat, 376 times more Omega 3, 34.9 times more Omega 6, 7.9 times more Carbohydrate and 14.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Carrots as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.