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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Crackers, rye, wafers, plain has 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.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A, 25 times more Vitamin C and 3.1 times more Vitamin K than Crackers, rye, wafers, plain.
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, rye, wafers, plain as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, rye, wafers, plain has 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.
• While 1 kg of Frozen Carrots, Unprepared contains 18 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Frozen Carrots 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 Crackers, rye, wafers, plain has 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.
• While 1 kg of Frozen Carrots, Unprepared contains 4.7 times more Sugars than Crackers, rye, wafers, plain.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein