Comparing Nutrients in 7 ounces Cracker, meal VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Cracker, meal	Carrots	Recommended Dietary Allowance
Energy	26.2% 760kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	33% 18.5g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	9.43% 37.7μg	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	0% 0mg	13% 11.7mg	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	5.7% 0.85mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Carrots	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	115% 9.2mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	12.3% 0.28mg	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	29.5% 206mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.41% 15g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cracker, meal vs Carrots:

• Cracker, meal has 10.5 times more Vitamin B1, 8.1 times more Vitamin B2, 5.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 44 times more Vitamin K than Cracker, meal.
• Both Cracker, meal as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cracker, meal vs Carrots:

• Cracker, meal has 5 times more Copper, 15.5 times more Iron, 2 times more Magnesium, 6.6 times more Manganese, 3 times more Phosphorus, 423 times more Selenium and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 2.8 times more Potassium, 4.3 times more Sodium and 11.6 times more Water than Cracker, meal.

Comparison of macro-nutrients per 7 ounces:

• Cracker, meal has 9.3 times more Energy, 7.1 times more Fat, 19.5 times more Omega 3, 6.8 times more Omega 6, 8.4 times more Carbohydrate and 10 times more Protein than Raw Carrots.
• While Raw Carrots contain 14.4 times more Sugars than Cracker, meal.
• Both Cracker, meal and Raw Carrots have similar amounts of Fiber per 7 oz.
• Both Cracker, meal as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.