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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	4.02% 1.3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.3g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	NA	3.42% 2.48g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55% 21g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	16% 9g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	8.6% 0.11mg	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	13% 52μg	2.25% 9μg	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	0.11% 0.1mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	38% 3.04mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	19.6% 0.45mg	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	44% 307mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.11% 4g	2.5% 93g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 17.6 times more Vitamin B1, 7.4 times more Vitamin B2, 4.5 times more Vitamin B3, 4.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A and 27 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 100 g.

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

• Crackers, rye, wafers, seasoned have 1.8 times more Calcium, 4.8 times more Copper, 4.8 times more Iron, 13.3 times more Magnesium, 5.3 times more Manganese, 12.8 times more Phosphorus, 2.5 times more Potassium, 81.3 times more Selenium, 3.7 times more Sodium and 9.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 23.2 times more Water than Crackers, rye, wafers, seasoned.

Comparison of macro-nutrients per 100 grams:

• Crackers, rye, wafers, seasoned have 15.2 times more Energy, 48.4 times more Fat, 35.8 times more Saturated Fat, 28.9 times more Omega 3, 41.6 times more Omega 6, 13.3 times more Carbohydrate, 13.9 times more Fiber and 14.1 times more Protein than Drained Canned Carrots with Salt.
• Both Crackers, rye, wafers, seasoned as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.