Comparing Nutrients in 7 ounces Crackers, rye, wafers, seasoned VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Carrots	Recommended Dietary Allowance
Energy	26% 756kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	8% 2.55g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	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	113% 146g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	109% 41.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	32% 18g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	25.8% 103μg	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	0.22% 0.2mg	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Carrots	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	75.4% 6.03mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	87% 609mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.74% 175g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 4.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 59 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Raw Carrots have insufficient amounts of Vitamin B12 in 7 oz.

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

• Crackers, rye, wafers, seasoned have 1.3 times more Calcium, 11 times more Copper, 10.1 times more Iron, 8.8 times more Magnesium, 16.6 times more Manganese, 8.8 times more Phosphorus, 1.4 times more Potassium, 325 times more Selenium, 12.9 times more Sodium and 10.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 22.1 times more Water than Crackers, rye, wafers, seasoned.

Comparison of macro-nutrients per 7 ounces:

• Crackers, rye, wafers, seasoned have 9.3 times more Energy, 38.3 times more Fat, 40.2 times more Saturated Fat, 159 times more Omega 3, 32.8 times more Omega 6, 7.7 times more Carbohydrate, 7.5 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Crackers, rye, wafers, seasoned as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.