Comparing Nutrients in 14 ounces Frozen Carrots VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Frozen Carrots	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	4.93% 143kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	145% 24.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	209% 272g	130g per day for Men 19-50 years
Sugars	26% 19g	2.03% 1.47g	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	1.7% 1.23g	NA	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	110% 41.7g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	56% 0.73mg	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	9.92% 39.7μg	27.8% 111μg	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	11% 9.92mg	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	15% 2.26mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	196% 1.76mg	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	22% 1.75mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	388% 8.9mg	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	18.7% 131mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Crackers, whole-wheat, low salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Crackers, whole-wheat, low salt:

• 14 ounces of Frozen Carrots have more Vitamin A, more Vitamin C and 2.1 times more Vitamin K than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 4.6 times more Vitamin B1, 2.7 times more Vitamin B2, 9.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Carrots, Unprepared.
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Crackers, whole-wheat, low salt:

• 14 ounces of Frozen Carrots have 33.3 times more Water than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 1.4 times more Calcium, 6 times more Copper, 7 times more Iron, 8.3 times more Magnesium, 13.1 times more Manganese, 8.9 times more Phosphorus, 1.3 times more Potassium, 21 times more Selenium, 2.7 times more Sodium and 6.5 times more Zinc than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 12.9 times more Sugars than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 12.3 times more Energy, 37.4 times more Fat, 72.2 times more Saturated Fat, 22.1 times more Omega 3, 25.2 times more Omega 6, 8.7 times more Carbohydrate, 3.2 times more Fiber and 11.3 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein