Comparing Nutrients in 1 kilogram Crackers, wheat, low salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, wheat, low salt	Frozen Carrots	Recommended Dietary Allowance
Energy	163% 4730kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	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	499% 649g	60.8% 79g	130g per day for Men 19-50 years
Sugars	180% 130g	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	118% 45g	87% 33g	38g per day for Men 19-50 years
Protein	154% 86g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	421% 5.05mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	125% 500μg	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	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	33.3% 5mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	49% 490mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	550% 44mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	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	314% 2200mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.84% 31g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, wheat, low salt 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, wheat, low salt vs Frozen Carrots:

• 1 kilogram of Crackers, wheat, low salt has 11.5 times more Vitamin B1, 8.8 times more Vitamin B2, 10.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 5 times more Vitamin B9 than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A, more Vitamin C and 1.8 times more Vitamin K than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Frozen Carrots provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Crackers, wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, wheat, low salt 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, wheat, low salt vs Frozen Carrots:

• 1 kilogram of Crackers, wheat, low salt has 1.4 times more Calcium, 4.3 times more Copper, 10 times more Iron, 5.2 times more Magnesium, 10.4 times more Manganese, 6.7 times more Phosphorus, 48.1 times more Selenium, 2.8 times more Sodium and 4.8 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 29 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Frozen Carrots contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, wheat, low salt has 13.1 times more Energy, 44.8 times more Fat, 110.2 times more Saturated Fat, 8.2 times more Omega 3, 10.7 times more Omega 6, 8.2 times more Carbohydrate, 2.7 times more Sugars, 1.4 times more Fiber and 11 times more Protein than Frozen Carrots.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein