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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	186% 2.97g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	237% 40.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	213% 277g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	11% 8.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	19% 7.26g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, standard snack-type, regular, low salt	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	18.5% 0.24mg	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	102% 408μg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	16% 159mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	107% 0.97mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	110% 2.52mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	54.4% 30μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	11% 410g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, standard snack-type, regular, low salt 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, low salt 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, low salt:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 2.2 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 13.6 times more Vitamin B1, 9.2 times more Vitamin B2, 9.7 times more Vitamin B3, 1.6 times more Vitamin B5, 8.2 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 pound of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, standard snack-type, regular, low salt 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, low salt:

• 1 pound of Cooked Frozen Carrots has 25.8 times more Water than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 3.4 times more Calcium, 2.6 times more Copper, 6.8 times more Iron, 2.5 times more Magnesium, 3.3 times more Manganese, 7.4 times more Phosphorus, 1.8 times more Potassium, 11 times more Selenium, 3.7 times more Sodium and 1.9 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 2.3 times more Sugars and 2.1 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 13.6 times more Energy, 37.2 times more Fat, 31.5 times more Saturated Fat, 14.9 times more Omega 3, 30.7 times more Omega 6, 7.9 times more Carbohydrate and 12.8 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein