Comparing Nutrients in 100 calories Crackers, saltines (includes oyster, soda, soup) VS Cooked Frozen Carrots

Weight per 100 calories

• Crackers, saltines (includes oyster, soda, soup): 24g
• Cooked Frozen Carrots: 270g

Crackers, saltines (includes oyster, soda, soup) have 11.3 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Crackers, saltines (includes oyster, soda, soup) or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	16% 21g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	15.2% 11g	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	0.063% 0.045g	1.04% 0.76g	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	% 0.029g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.3g	g per day for Men 19-50 years
Fiber	1.76% 0.67g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.027% 0.24μg	254% 2286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.96% 0.12mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.56% 0.13mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	17.5% 0.23mg	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	8% 32μg	7.43% 29.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.9% 6.2mg	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	1.83% 0.28mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.06% 6.08μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.45% 4.55mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	24.6% 0.22mg	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	16.7% 1.33mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.5mg	7.08% 29.7mg	420mg per day for Men 19-50 years
Manganese	7.14% 0.16mg	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	3.5% 24.4mg	12% 83.8mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.4mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.46μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	6.6% 244g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Cooked Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, saltines (includes oyster, soda, soup) or Cooked Frozen Carrots?

Lets compare vitamin content per 100 calories of Crackers, saltines (includes oyster, soda, soup) vs Cooked Frozen Carrots:

• 100 calories of Crackers, saltines (includes oyster, soda, soup) have 2.1 times more Vitamin B1 and 1.4 times more Vitamin B3 than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 9557.5 times more Vitamin A, 3.7 times more Vitamin B5, 11 times more Vitamin B6, more Vitamin C, 9.9 times more Vitamin E and 6 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, saltines (includes oyster, soda, soup) vs Cooked Frozen Carrots:

• 100 calories of Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Selenium and 1.4 times more Sodium than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 20.8 times more Calcium, 6.7 times more Copper, 5.4 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 14.3 times more Potassium, 5.7 times more Zinc and 202.1 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Frozen Carrots contain similar levels of Iron per 100 calories.
• 100 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, saltines (includes oyster, soda, soup) have 1.3 times more Omega 6 and 1.4 times more Protein than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 35.7 times more Sugars and 13.3 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Frozen Carrots offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• 100 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber