Comparing Nutrients in 100 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Carrots

Weight per 100 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 22.4g
• Carrots: 244g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 10.9 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Carrots	8%	5%	87%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	NA	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	18% 23.4g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	16% 11.6g	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	1.85% 1.34g	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	% 0g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 8.76g	g per day for Men 19-50 years
Fiber	9.56% 3.63g	18% 6.83g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Carrots	Recommended Dietary Allowance
Vitamin A	NA	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.92% 0.047mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.55% 1.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	16% 14.4mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	8.9% 0.71mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	15% 0.35mg	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	13.5% 95mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	8.03% 4.4μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	0.026% 0.96g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Carrots:

• Raw Carrots contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2 and 2 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 100 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Carrots:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.3 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese and 18.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.6 times more Calcium, 7.3 times more Potassium, 1.3 times more Sodium and 223.9 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Raw Carrots have similar amounts of Iron, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6 times more Fat than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate, 51.6 times more Sugars, more Fructose and 1.9 times more Fiber than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Raw Carrots have similar amounts of Energy and Protein per 100 kcal.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 100 kcal.