Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	5.8% 168kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	309% 52.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	214% 278g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	51% 37g	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	1.75% 1.27g	1.8% 1.3g	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	% 1.63g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 31.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	22% 0.29mg	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	12.5% 50μg	104% 417μg	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	11.6% 10.4mg	0% 0mg	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	30.5% 4.6mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	16% 159mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	52.4% 0.47mg	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	30% 2.4mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	97% 2.23mg	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	20% 141mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 410g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Crackers, standard snack-type, regular:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 13.9 times more Vitamin B1, 12.3 times more Vitamin B2, 10.5 times more Vitamin B3, 2.4 times more Vitamin B5, 8.4 times more Vitamin B9, 3 times more Vitamin E and 5.1 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 1 pound of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Crackers, standard snack-type, regular:

• 1 pound of Cooked Frozen Carrots has 1.6 times more Potassium and 28.8 times more Water than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 3.4 times more Calcium, 1.3 times more Copper, 7.6 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 8 times more Phosphorus, 11.2 times more Selenium, 12.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.4 times more Fiber than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 13.8 times more Energy, 38.9 times more Fat, 46.4 times more Saturated Fat, 35.1 times more Omega 3, 40 times more Omega 6, 7.9 times more Carbohydrate, 2 times more Sugars and 11.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein