Comparing Nutrients in 100 grams Crackers, whole-wheat, reduced fat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Boiled Carrots	Recommended Dietary Allowance
Energy	14.3% 416kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	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	58% 75.5g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	0% 0g	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	% 0.32g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 2.7g	g per day for Men 19-50 years
Fiber	28.7% 11g	7.9% 3g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	15.4% 0.19mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	7.5% 30μg	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	7.2% 1.08mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.9% 39mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	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	44.5% 3.56mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	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	52% 364mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, whole-wheat, reduced fat vs Boiled Carrots:

• Crackers, whole-wheat, reduced fat have 2.8 times more Vitamin B1, 8.1 times more Vitamin B3, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Boiled and Drained Carrots have similar amounts of Vitamin E and Vitamin K per 100 g.
• Both Crackers, whole-wheat, reduced fat 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 Crackers, whole-wheat, reduced fat vs Boiled Carrots:

• Crackers, whole-wheat, reduced fat have 1.3 times more Calcium, 26.3 times more Copper, 10.5 times more Iron, 12 times more Magnesium, 14.7 times more Manganese, 12.1 times more Phosphorus, 1.6 times more Potassium, 20.1 times more Selenium, 12.8 times more Sodium and 15 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 34.8 times more Water than Crackers, whole-wheat, reduced fat.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat, reduced fat have 11.9 times more Energy, 42.2 times more Fat, 35.6 times more Saturated Fat, 398 times more Omega 3, 36.4 times more Omega 6, 9.2 times more Carbohydrate, 3.6 times more Fiber and 14.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.