Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Crackers, standard snack-type, regular	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	69.8% 2024kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	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	187% 243g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 13.7g	g per day for Men 19-50 years
Fiber	24% 9.13g	34.5% 13g	38g per day for Men 19-50 years
Protein	47% 26.4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	138% 1.65mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	91% 365μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	47.6% 476mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	200% 16mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	141% 984mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Cooked Frozen Carrots:

• 14 ounces of Crackers, standard snack-type, regular have 13.9 times more Vitamin B1, 12.3 times more Vitamin B2, 10.5 times more Vitamin B3, 2.4 times more Vitamin B5, 8.4 times more Vitamin B9, 3 times more Vitamin E and 5.1 times more Vitamin K than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• 14 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, regular as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Cooked Frozen Carrots:

• 14 ounces of Crackers, standard snack-type, regular have 3.4 times more Calcium, 1.3 times more Copper, 7.6 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 8 times more Phosphorus, 11.2 times more Selenium, 12.3 times more Sodium and 1.4 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.6 times more Potassium and 28.8 times more Water than Crackers, standard snack-type, regular.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 13.8 times more Energy, 38.9 times more Fat, 46.4 times more Saturated Fat, 35.1 times more Omega 3, 40 times more Omega 6, 7.9 times more Carbohydrate, 2 times more Sugars and 11.4 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.4 times more Fiber than Crackers, standard snack-type, regular.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein