Comparing Nutrients in 7 ounces Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	32.2% 935kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	38.7% 37.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	27% 15g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17% 0.22mg	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	NA	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	48% 3.85mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	39% 0.89mg	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	76.3% 534mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Canned Carrots with Salt:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 5.9 times more Vitamin B5 than Canned Carrots with Salt.

Comparing minerals per 7 ounces for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Canned Carrots with Salt:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2.3 times more Calcium, 2.7 times more Copper, 3 times more Iron, 11.8 times more Magnesium, 5.2 times more Manganese, 11.2 times more Phosphorus, 1.4 times more Potassium, 3 times more Sodium and 6.6 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 30.1 times more Water than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 18.8 times more Energy, 99.6 times more Fat, 12.2 times more Carbohydrate and 11.9 times more Protein than Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein