Comparing Nutrients in 1 kilogram Crackers, saltines (includes oyster, soda, soup) VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Energy	144% 4180kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	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	570% 741g	60.8% 79g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 40.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	169% 95g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	76.7% 11.5mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Calcium	19% 190mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup) vs Frozen Carrots:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 16 times more Vitamin B1, 13.2 times more Vitamin B2, 13.9 times more Vitamin B3, 2.9 times more Vitamin B5, 13.4 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin E and 1.4 times more Vitamin K than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 710 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Frozen Carrots provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines (includes oyster, soda, soup) vs Frozen Carrots:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 1.9 times more Copper, 12.7 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 14.7 times more Selenium, 13.8 times more Sodium and 2.1 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.9 times more Calcium, 1.5 times more Potassium and 17.8 times more Water than Crackers, saltines (includes oyster, soda, soup).
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 11.6 times more Energy, 18.8 times more Fat, 35.2 times more Saturated Fat, 32.5 times more Omega 3, 17.3 times more Omega 6, 9.4 times more Carbohydrate and 12.1 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 3.7 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein