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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Frozen Carrots	Recommended Dietary Allowance
Energy	131% 3810kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	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	568% 738g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	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	550% 209g	87% 33g	38g per day for Men 19-50 years
Protein	161% 90g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	263% 3.16mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	130% 520μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Frozen Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	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	380% 30.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	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	439% 3070mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.1% 40g	24.3% 900g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 7.2 times more Vitamin B1, 6 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A and 25 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

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

• Crackers, rye, wafers, seasoned have 1.2 times more Calcium, 6.7 times more Copper, 6.9 times more Iron, 8.8 times more Magnesium, 13.9 times more Manganese, 9.3 times more Phosphorus, 1.9 times more Potassium, 46.4 times more Selenium, 13 times more Sodium and 7.7 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 22.5 times more Water than Crackers, rye, wafers, seasoned.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, rye, wafers, seasoned have 10.6 times more Energy, 20 times more Fat, 27.4 times more Saturated Fat, 18.7 times more Omega 3, 13.3 times more Omega 6, 9.3 times more Carbohydrate, 6.3 times more Fiber and 11.5 times more Protein than Frozen Carrots, Unprepared.
• Both Crackers, rye, wafers, seasoned as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.