Comparing Nutrients in 100 grams Crackers, melba toast, plain VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, melba toast, plain	Carrots	Recommended Dietary Allowance
Energy	13.4% 390kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	16.6% 6.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	21.6% 12g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 124μg	4.75% 19μg	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	6.56% 5.9mg	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	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Carrots	Recommended Dietary Allowance
Calcium	9.3% 93mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	46.3% 3.7mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	6.2% 0.14mg	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	28% 196mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	63.3% 34.8μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, plain vs Carrots:

• Crackers, melba toast, plain have 6.3 times more Vitamin B1, 4.7 times more Vitamin B2, 4.2 times more Vitamin B3, 2.5 times more Vitamin B5 and 6.5 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 14.7 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, melba toast, plain vs Carrots:

• Crackers, melba toast, plain have 2.8 times more Calcium, 6.4 times more Copper, 12.3 times more Iron, 4.9 times more Magnesium, 7.9 times more Manganese, 5.6 times more Phosphorus, 348 times more Selenium, 8.7 times more Sodium and 8.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.6 times more Potassium and 17.3 times more Water than Crackers, melba toast, plain.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, plain have 9.5 times more Energy, 13.3 times more Fat, 13.9 times more Saturated Fat, 35.5 times more Omega 3, 12.1 times more Omega 6, 8 times more Carbohydrate, 2.3 times more Fiber and 13 times more Protein than Raw Carrots.
• While Raw Carrots contain 5 times more Sugars than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.