Comparing Nutrients in 1 kilogram Frozen Carrots VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Frozen Carrots	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	12.4% 360kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	618% 804g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	14% 10g	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	4.28% 3.1g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	603% 229g	38g per day for Men 19-50 years
Protein	14% 7.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	789% 7100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	208% 2.7mg	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	25% 100μg	113% 450μg	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	27.8% 25mg	1.1% 1mg	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	38% 5.7mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	36% 360mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	512% 4.6mg	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	55% 4.4mg	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	2333% 53.7mg	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	47% 330mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	255% 28mg	11mg per day for Men 19-50 years
Water	24.3% 900g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Crackers, rye, wafers, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Carrots versus 1 kg of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Crackers, rye, wafers, plain:

• 1 kilogram of Frozen Carrots has more Vitamin A, 25 times more Vitamin C and 3.1 times more Vitamin K than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 9.7 times more Vitamin B1, 7.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.4 times more Vitamin E than Frozen Carrots, Unprepared.
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Crackers, rye, wafers, plain:

• 1 kilogram of Frozen Carrots has 18 times more Water than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 6.2 times more Copper, 13.5 times more Iron, 10.1 times more Magnesium, 31.4 times more Manganese, 10.1 times more Phosphorus, 2.1 times more Potassium, 34 times more Selenium, 8.2 times more Sodium and 8.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Crackers, rye, wafers, plain contain similar levels of Calcium per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 4.7 times more Sugars than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 9.3 times more Energy, 2.8 times more Omega 3, 1.4 times more Omega 6, 10.2 times more Carbohydrate, 6.9 times more Fiber and 12.3 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein