Comparing Nutrients in 14 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Frozen Carrots	Recommended Dietary Allowance
Energy	63.6% 1846kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	167% 217g	24% 31.4g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	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	98% 37.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	100% 56g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	110% 1.33mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	73.4% 294μg	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	69.6% 10.4mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Frozen Carrots	Recommended Dietary Allowance
Calcium	13% 131mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	136% 1.23mg	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	152% 12mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	145% 1016mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	135% 74.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.79% 29g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling 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 grain, sandwich-type, with peanut butter filling vs Frozen Carrots:

• 14 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 7.6 times more Vitamin B1, 6.3 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B6, 7.4 times more Vitamin B9 and 4.6 times more Vitamin E than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and 3.9 times more Vitamin K than Crackers, whole grain, sandwich-type, with peanut butter filling.
• 14 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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 grain, sandwich-type, with peanut butter filling vs Frozen Carrots:

• 14 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 4.2 times more Copper, 7 times more Iron, 8.9 times more Magnesium, 7.8 times more Phosphorus, 1.4 times more Potassium, 26.7 times more Selenium, 9.3 times more Sodium and 6.2 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 12.3 times more Water than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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 grain, sandwich-type, with peanut butter filling have 12.9 times more Energy, 46 times more Fat, 96.3 times more Saturated Fat, 28.1 times more Omega 3, 16.2 times more Omega 6, 6.9 times more Carbohydrate, 2 times more Sugars, 2.8 times more Fiber and 18.1 times more Protein than Frozen Carrots.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein