Comparing Nutrients in 7 ounces Crackers, rye, wafers, plain VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, rye, wafers, plain	Boiled Carrots	Recommended Dietary Allowance
Energy	23% 663kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	2.76% 2g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	120% 45.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34% 19g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	23.4% 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	22.3% 89.3μg	6.95% 27.8μg	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	0.22% 0.2mg	7.94% 7.14mg	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	10.6% 1.6mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	147% 11.8mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	13.4% 0.31mg	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	95% 663mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	4.84% 179g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, plain have 6.5 times more Vitamin B1, 6.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 36 times more Vitamin C, 1.3 times more Vitamin E and 2.4 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Crackers, rye, wafers, plain have 1.3 times more Calcium, 27.1 times more Copper, 17.5 times more Iron, 12.1 times more Magnesium, 34.6 times more Manganese, 11.1 times more Phosphorus, 2.1 times more Potassium, 34 times more Selenium, 9.6 times more Sodium and 14 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 18 times more Water than Crackers, rye, wafers, plain.

Comparison of macro-nutrients per 7 ounces:

• Crackers, rye, wafers, plain have 9.5 times more Energy, 48 times more Omega 3, 4 times more Omega 6, 9.8 times more Carbohydrate, 7.6 times more Fiber and 12.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.4 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.