Comparing Nutrients in 100 grams Canned Carrots with Salt VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	0.86% 25kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	57% 74g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	1.78% 1.3g	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	0.26% 0.19g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	17% 9.46g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.6% 0.086mg	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	2.25% 9μg	33.5% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	0% 0mg	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	4.93% 0.74mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	15.4% 0.14mg	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	8% 0.64mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	30% 0.69mg	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	3.43% 24mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, saltines (includes oyster, soda, soup) per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Crackers, saltines (includes oyster, soda, soup):

• 100 grams of Canned Carrots with Salt have 558 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 39 times more Vitamin B1, 16.2 times more Vitamin B2, 11.7 times more Vitamin B3, 4 times more Vitamin B5, 14.9 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin E and 2.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 100 grams of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Crackers, saltines (includes oyster, soda, soup):

• 100 grams of Canned Carrots with Salt have 1.3 times more Calcium and 18.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 1.3 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 25.8 times more Selenium, 3.9 times more Sodium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Potassium per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 1.9 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While 100 g of Crackers, saltines (includes oyster, soda, soup) contain 16.7 times more Energy, 45.5 times more Fat, 45.9 times more Saturated Fat, 50.3 times more Omega 3, 54.1 times more Omega 6, 13.4 times more Carbohydrate, 1.9 times more Fiber and 14.8 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein