Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	5.06% 147kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	178% 232g	130g per day for Men 19-50 years
Sugars	22.3% 16g	57.5% 41.7g	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	1.53% 1.1g	2.8% 2.02g	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	% 1.43g	% 11g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 26g	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.13g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	45% 0.59mg	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	11% 43.7μg	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	0% 0mg	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	26.7% 4mg	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	14% 139mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	143% 1.3mg	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	26.3% 2.1mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	135% 3.1mg	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	17.6% 123mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, standard snack-type, sandwich, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 14 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 16.3 times more Vitamin B1, 7.3 times more Vitamin B2, 14.7 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 7.8 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 14 ounces of Cooked Frozen Carrots have 30.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.3 times more Calcium, 4 times more Copper, 5.2 times more Iron, 5 times more Magnesium, 4.7 times more Manganese, 8.8 times more Phosphorus, 18 times more Selenium, 13.6 times more Sodium and 3.2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have more Omega 3 and 1.4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 13.4 times more Energy, 36.1 times more Fat, 40 times more Saturated Fat, 15.7 times more Omega 6, 7.6 times more Carbohydrate, 2.6 times more Sugars and 19.8 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3