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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Crackers, matzo, whole-wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	48% 1393kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	123% 47g	34.5% 13g	38g per day for Men 19-50 years
Protein	93% 52g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	25.6% 0.33mg	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	34.7% 139μg	11% 43.7μg	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	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.13% 91mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	36% 0.33mg	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	231% 18.5mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	29% 0.66mg	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	173% 1211mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	542% 298μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.51% 19g	9.7% 358g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Crackers, matzo, whole-wheat have 12.2 times more Vitamin B1, 7.3 times more Vitamin B2, 13 times more Vitamin B3, 7.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• 14 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, matzo, whole-wheat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Crackers, matzo, whole-wheat have 4.3 times more Copper, 8.8 times more Iron, 12.2 times more Magnesium, 21 times more Manganese, 9.8 times more Phosphorus, 1.6 times more Potassium, 125.2 times more Selenium and 7.5 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Calcium, 29.5 times more Sodium and 18.8 times more Water than Crackers, matzo, whole-wheat.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, matzo, whole-wheat have 9.5 times more Energy, 2.1 times more Omega 6, 10.2 times more Carbohydrate, 3.6 times more Fiber and 22.6 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Omega 3 than Crackers, matzo, whole-wheat.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein