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Comparing Nutrients in 100 grams Crackers, rye, wafers, plainVS Carrots

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, plain
10%
2%
88%
Carrots
8%
5%
87%
100 g ▼

Macro Nutrients

11.5%334kcal
Energy
1.4%41kcal
334 kcalvs41 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.93%0.9g
Fat
0.25%0.24g
0.9 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.34%0.11g
Saturated Fat
0.1%0.032g
0.11 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3%0.048g
Omega 3
0.13%0.002g
0.048 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.05%0.35g
Omega 6
0.59%0.1g
0.35 gvs0.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62%80.4g
Carbohydrate
7.37%9.6g
80.4 gvs9.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.4%1g
Sugars
6.54%4.74g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1 gvs4.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.76%0.55g
≤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]
NA gvs0.55 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.59g
NA gvs0.59 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.6g
NA gvs3.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.3%23g
Fiber
7.37%2.8g
23 gvs2.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.6g
Protein
1.66%0.93g
9.6 gvs0.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
93%835μg
RAE, retinol activity equivalents
0 μgvs835 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35.6%0.43mg
Vitamin B1
5.5%0.066mg
Thiamine
0.43 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.2%0.29mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.29 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.9%1.6mg
Vitamin B3
6.14%0.98mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs0.98 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.4%0.57mg
Vitamin B5
5.46%0.27mg
Pantothenic acid
0.57 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B6
10.6%0.14mg
Pyridoxine
0.27 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
7.4%2.22μg
Biotin
NA μgvs2.22 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.3%45μg
Vitamin B9
4.75%19μg
Folates and Folic Acid
45 μgvs19 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.11%0.1mg
Vitamin C
6.56%5.9mg
Ascorbic acid
0.1 mgvs5.9 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.33%0.8mg
Vitamin E
4.4%0.66mg
Tocopherols and Tocotrienols
0.8 mgvs0.66 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.75%5.7μg
Vitamin K
11%13μg
Phytomenadione or phylloquinone
5.7 μgvs13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4%40mg
Calcium
3.3%33mg
40 mgvs33 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51.2%0.46mg
Copper
5%0.045mg
0.46 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.08%3.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs3.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74.3%5.94mg
Iron
3.75%0.3mg
5.94 mgvs0.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%121mg
Magnesium
2.86%12mg
121 mgvs12 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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233%5.37mg
Manganese
6.2%0.14mg
5.37 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.7%334mg
Phosphorus
5%35mg
334 mgvs35 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.6%495mg
Potassium
9.4%320mg
495 mgvs320 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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43.3%24μg
Selenium
0.18%0.1μg
24 μgvs0.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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37%557mg
Sodium
4.6%69mg
557 mgvs69 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.5%2.8mg
Zinc
2.2%0.24mg
2.8 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5g
Water
2.4%88.3g
5 gvs88.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Crackers, rye, wafers, plain vs Carrots:
Comparing minerals per 100 grams for Crackers, rye, wafers, plain vs Carrots:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: