Comparing Nutrients in 14 ounces Crackers, matzo, plain VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, matzo, plain	Frozen Carrots	Recommended Dietary Allowance
Energy	54% 1568kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	24% 31.4g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	26% 19g	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	NA	1.7% 1.23g	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	71% 39.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.4mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	29% 0.38mg	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	17% 67.5μg	9.92% 39.7μg	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	0% 0mg	11% 9.92mg	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	1.6% 0.24mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	32.6% 0.29mg	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	157% 12.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	29.5% 0.68mg	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	50.5% 353mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	266% 146μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, matzo, plain vs Frozen Carrots:

• Crackers, matzo, plain have 8.8 times more Vitamin B1, 7.9 times more Vitamin B2, 8.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C, 9.5 times more Vitamin E and 58.7 times more Vitamin K than Crackers, matzo, plain.
• Both Crackers, matzo, plain as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, matzo, plain vs Frozen Carrots:

• Crackers, matzo, plain have 7.2 times more Iron, 2.1 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 52.7 times more Selenium and 2.1 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.8 times more Calcium, 2.1 times more Potassium, more Sodium and 20.9 times more Water than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Frozen Carrots, Unprepared have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, matzo, plain have 11 times more Energy, 3 times more Fat, 1.9 times more Omega 3, 2.3 times more Omega 6, 10.6 times more Carbohydrate and 12.8 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 16.4 times more Sugars than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Frozen Carrots, Unprepared have similar amounts of Fiber per 14 oz.
• Both Crackers, matzo, plain as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.