Comparing Nutrients in 100 grams Carrots VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	1.4% 41kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	1.48% 1.07g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	11.8% 47μg	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	6.56% 5.9mg	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	4.4% 0.66mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	28.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	108% 2.48mg	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	5% 35mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Crackers, crispbread, rye:

• Raw Carrots have more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Crackers, crispbread, rye have similar amounts of Vitamin B3 and Vitamin E per 100 g.
• Both Raw Carrots as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Crackers, crispbread, rye:

• Raw Carrots have 14.5 times more Water than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 5.7 times more Copper, 8.1 times more Iron, 6.5 times more Magnesium, 17.3 times more Manganese, 7.7 times more Phosphorus, 366 times more Selenium, 5.9 times more Sodium and 10 times more Zinc than Raw Carrots.
• Both Raw Carrots and Crackers, crispbread, rye have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 4.4 times more Sugars than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 8.9 times more Energy, 5.4 times more Fat, 39.5 times more Omega 3, 4.8 times more Omega 6, 8.6 times more Carbohydrate, 5.9 times more Fiber and 8.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.