Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	5.8% 168kcal	66.8% 1937kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	29.2% 9.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	163% 27.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	243% 315g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	7.45% 5.4g	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	0% 0g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 3.9g	g per day for Men 19-50 years
Fiber	39.4% 15g	123% 46.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, whole-wheat	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	75.5% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	64.5% 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	12.5% 50μg	31.8% 127μg	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	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	103% 123μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	16% 159mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	212% 1.9mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	424% 9.76mg	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	214% 1501mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	242% 3629mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	108% 12mg	11mg per day for Men 19-50 years
Water	11% 410g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, whole-wheat per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Crackers, whole-wheat:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, 1.8 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 6.1 times more Vitamin B1, 11.1 times more Vitamin B3, 4.8 times more Vitamin B5, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9, 1.4 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Crackers, whole-wheat:

• 1 pound of Cooked Frozen Carrots has 30.7 times more Water than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 5.1 times more Copper, 6.3 times more Iron, 10 times more Magnesium, 12.9 times more Manganese, 10.7 times more Phosphorus, 1.8 times more Potassium, 16.8 times more Selenium, 13.6 times more Sodium and 7.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, whole-wheat contain similar levels of Calcium per one pound.
• 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 3.4 times more Sugars than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 11.5 times more Energy, 20.8 times more Fat, 17.2 times more Saturated Fat, 19.2 times more Omega 3, 21.1 times more Omega 6, 9 times more Carbohydrate, 3.1 times more Fiber and 18.2 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein