Comparing Nutrients in 100 grams Cracker, meal VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cracker, meal	Boiled Carrots	Recommended Dietary Allowance
Energy	13.2% 383kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	11.8% 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	34% 136μg	3.5% 14μg	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	0% 0mg	4% 3.6mg	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	2.87% 0.43mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.3% 23mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	58% 4.64mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	6.74% 0.16mg	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	15% 104mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.6g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cracker, meal vs Boiled Carrots:

• Cracker, meal has 10.5 times more Vitamin B1, 10.6 times more Vitamin B2, 8.8 times more Vitamin B3, 2 times more Vitamin B5 and 9.7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.9 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 45.7 times more Vitamin K than Cracker, meal.
• Both Cracker, meal as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cracker, meal vs Boiled Carrots:

• Cracker, meal has 13.2 times more Copper, 13.6 times more Iron, 2.4 times more Magnesium, 6.1 times more Manganese, 3.5 times more Phosphorus, 60.4 times more Selenium and 3.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Calcium, 2 times more Potassium, 3.6 times more Sodium and 11.9 times more Water than Cracker, meal.

Comparison of macro-nutrients per 100 grams:

• Cracker, meal has 10.9 times more Energy, 9.4 times more Fat, 39 times more Omega 3, 7.9 times more Omega 6, 9.8 times more Carbohydrate and 12.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.5 times more Sugars than Cracker, meal.
• Both Cracker, meal and Boiled and Drained Carrots have similar amounts of Fiber per 100 g.
• Both Cracker, meal as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.