Comparing Nutrients in 1 kilogram Nabisco, Nabisco Ritz Crackers VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	170% 4920kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	239% 232g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	770% 12.3g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	568% 97g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	489% 635g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	112% 81.4g	56.3% 40.8g	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	8.14% 5.9g	3.86% 2.8g	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	% 6.4g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 63.3g	% 34.4g	g per day for Men 19-50 years
Fiber	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	129% 72.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	305% 48.8mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	64.6% 0.84mg	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	180% 720μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	25.6% 23mg	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	233% 35mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	417% 500μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	154% 1540mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	91% 0.82mg	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	559% 44.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	72.6% 1.67mg	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	390% 2730mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	83.6% 46μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	588% 8820mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.84% 31g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Nabisco, Nabisco Ritz Crackers vs Cooked Frozen Carrots:

• 1 kilogram of Nabisco, Nabisco Ritz Crackers has 14.7 times more Vitamin B1, 7.2 times more Vitamin B2, 11.7 times more Vitamin B3, 2.1 times more Vitamin B5, 6.5 times more Vitamin B9, 3.5 times more Vitamin E and 3.7 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.4 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 1 kilogram for Nabisco, Nabisco Ritz Crackers vs Cooked Frozen Carrots:

• 1 kilogram of Nabisco, Nabisco Ritz Crackers has 4.4 times more Calcium, 1.5 times more Copper, 8.4 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 8.8 times more Phosphorus, 7.7 times more Selenium, 14.9 times more Sodium and 1.7 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.6 times more Potassium and 28.9 times more Water than Nabisco, Nabisco Ritz Crackers.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Nabisco, Nabisco Ritz Crackers has 13.3 times more Energy, 34.1 times more Fat, 45.4 times more Saturated Fat, 28 times more Omega 3, 33.4 times more Omega 6, 8.2 times more Carbohydrate, 2 times more Sugars and 12.5 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.4 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein