Comparing Nutrients in 100 grams Carrots VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Carrots	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	1.4% 41kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	4.02% 1.3g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	19.3% 3.3g	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	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	NA	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	55% 21g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, rye, wafers, seasoned	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	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	14.6% 0.19mg	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	13% 52μg	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	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	55% 0.5mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	103% 2.37mg	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	44% 307mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.11% 4g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A and 59 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 4.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin B12 in 100 g.

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

• Raw Carrots have 22.1 times more Water than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 1.3 times more Calcium, 11 times more Copper, 10.1 times more Iron, 8.8 times more Magnesium, 16.6 times more Manganese, 8.8 times more Phosphorus, 1.4 times more Potassium, 325 times more Selenium, 12.9 times more Sodium and 10.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Crackers, rye, wafers, seasoned contain 9.3 times more Energy, 38.3 times more Fat, 40.2 times more Saturated Fat, 159 times more Omega 3, 32.8 times more Omega 6, 7.7 times more Carbohydrate, 7.5 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.