Comparing Nutrients in 7 ounces Crackers, wheat, reduced fat VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, wheat, reduced fat	Carrots	Recommended Dietary Allowance
Energy	30.4% 881kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	108% 1.72g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	109% 142g	14.6% 19g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	2.4% 1.75g	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	% 3.08g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 7.12g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	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

	Crackers, wheat, reduced fat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	63% 252μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	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	15.6% 2.34mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	125% 9.96mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	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	73% 512mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, reduced fat vs Carrots:

• Crackers, wheat, reduced fat have 9.5 times more Vitamin B1, 4.7 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B5, 6.7 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin E and 1.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Raw Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Crackers, wheat, reduced fat as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, wheat, reduced fat vs Carrots:

• Crackers, wheat, reduced fat have 2.4 times more Calcium, 5 times more Copper, 16.7 times more Iron, 3.9 times more Magnesium, 14.9 times more Manganese, 7.4 times more Phosphorus, 104 times more Selenium, 11.2 times more Sodium and 7.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Potassium and 32.3 times more Water than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, reduced fat have 10.8 times more Energy, 55.7 times more Fat, 66 times more Saturated Fat, 433.5 times more Omega 3, 61.8 times more Omega 6, 7.5 times more Carbohydrate, 3.2 times more Sugars, 1.6 times more Fructose, 1.2 times more Fiber and 10 times more Protein than Raw Carrots.
• Both Crackers, wheat, reduced fat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.