Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	5.06% 147kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	74% 12.6g	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	231% 300g	130g per day for Men 19-50 years
Sugars	22.3% 16g	6.68% 4.84g	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	0% 0g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 3.57g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	60% 0.78mg	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	29.8% 119μg	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	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	14% 139mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	197% 1.77mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	394% 9.07mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, whole-wheat, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, 1.7 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 6.2 times more Vitamin B1, 12.6 times more Vitamin B3, 5.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin E and Vitamin K per 14 ounces.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Cooked Frozen Carrots have 34.9 times more Water than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 5.5 times more Copper, 6.7 times more Iron, 10.9 times more Magnesium, 13.7 times more Manganese, 11.7 times more Phosphorus, 1.9 times more Potassium, 23.5 times more Selenium, 12.6 times more Sodium and 8.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, whole-wheat, reduced fat contain similar levels of Calcium 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 3.3 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 11.2 times more Energy, 11.2 times more Fat, 8.9 times more Saturated Fat, 9 times more Omega 3, 10.9 times more Omega 6, 9.8 times more Carbohydrate, 3.3 times more Fiber and 19.6 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein