Comparing Nutrients in 100 grams Boiled Carrots VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	1.2% 35kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	26.8% 4.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	45% 58.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	14.5% 10.5g	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	0.5% 0.36g	0.7% 0.51g	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	% 0.4g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 6.57g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	11.4% 0.15mg	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	3.5% 14μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	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	6.87% 1.03mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	3% 30mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	34% 0.78mg	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	4.3% 30mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.079% 2.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled and Drained Carrots have 852 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 7.4 times more Vitamin B1, 6.2 times more Vitamin B2, 9.5 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled and Drained Carrots have 30.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.7 times more Calcium, 19.1 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 5.1 times more Manganese, 9.1 times more Phosphorus, 15.4 times more Selenium, 13.8 times more Sodium and 5.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 14.1 times more Energy, 136.3 times more Fat, 160.1 times more Saturated Fat, 52.3 times more Omega 6, 7.1 times more Carbohydrate, 3 times more Sugars and 15.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.