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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, whole-wheat	Frozen Carrots	Recommended Dietary Allowance
Energy	58.4% 1695kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	212% 276g	24% 31.4g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 1.27g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 16g	g per day for Men 19-50 years
Fiber	108% 41g	34.5% 13g	38g per day for Men 19-50 years
Protein	75% 42g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Frozen Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	9.66% 357g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat 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, whole-wheat vs Frozen Carrots:

• 14 ounces of Crackers, whole-wheat have 4.1 times more Vitamin B1, 10 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9, 2.5 times more Vitamin E and 1.5 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, 1.8 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat 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, whole-wheat vs Frozen Carrots:

• 14 ounces of Crackers, whole-wheat have 5.7 times more Copper, 7.6 times more Iron, 9.2 times more Magnesium, 12.6 times more Manganese, 10 times more Phosphorus, 1.5 times more Potassium, 14.4 times more Selenium, 11.8 times more Sodium and 8 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 30.6 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Frozen Carrots contain similar levels of Calcium per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 11.9 times more Energy, 30.7 times more Fat, 43.9 times more Saturated Fat, 49.6 times more Omega 3, 24.7 times more Omega 6, 8.8 times more Carbohydrate, 3.1 times more Fiber and 13.6 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 4 times more Sugars than Crackers, whole-wheat.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein