Comparing Nutrients in 14 ounces Crackers, wheat, regular VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, wheat, regular	Frozen Carrots	Recommended Dietary Allowance
Energy	62.3% 1806kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	174% 29.7g	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	216% 281g	24% 31.4g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	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	2.3% 1.67g	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	% 3.14g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 47g	% 16g	g per day for Men 19-50 years
Fiber	72% 27.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	51.7% 29g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	94% 1.13mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.5% 0.97mg	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	37.7% 151μg	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	41% 6.15mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Frozen Carrots	Recommended Dietary Allowance
Calcium	36.5% 365mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	131% 10.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	171% 1199mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	185% 2774mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.29% 11g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Crackers, wheat, regular vs Frozen Carrots:

• 14 ounces of Crackers, wheat, regular have 6.5 times more Vitamin B1, 3.9 times more Vitamin B2, 8.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.7 times more Vitamin E than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A and more Vitamin C than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Frozen Carrots provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, wheat, regular as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, wheat, regular vs Frozen Carrots:

• 14 ounces of Crackers, wheat, regular have 2.6 times more Calcium, 3.7 times more Copper, 6 times more Iron, 6 times more Magnesium, 9.1 times more Manganese, 9.2 times more Phosphorus, 1.2 times more Potassium, 14.1 times more Selenium, 10.3 times more Sodium and 5 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 32.7 times more Water than Crackers, wheat, regular.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, wheat, regular have 12.6 times more Energy, 35.7 times more Fat, 68.3 times more Saturated Fat, 58.1 times more Omega 3, 30.3 times more Omega 6, 9 times more Carbohydrate, 3.3 times more Sugars, 2.1 times more Fiber and 9.4 times more Protein than Frozen Carrots.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein