Comparing Nutrients in 1 pound Frozen Carrots VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Rice crackers	10%	11%	79%

Macro Nutrients

	Frozen Carrots	Rice crackers	Recommended Dietary Allowance
Energy	5.63% 163kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	42.2% 7.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	288% 375g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	0% 0g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	0% 0g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Rice crackers	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	165% 1.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	193% 2.5mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Rice crackers	Recommended Dietary Allowance
Calcium	16.3% 163mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	25% 2mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	803% 18.5mg	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	21.4% 150mg	235% 1642mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11% 408g	0.013% 0.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Rice crackers per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Rice crackers:

• 1 pound of Frozen Carrots has more Vitamin A, more Vitamin C and 8.4 times more Vitamin K than Rice crackers.
• While 1 lb of Rice crackers contains 9.9 times more Vitamin B1, 2.7 times more Vitamin B2, 11.9 times more Vitamin B3, 8.7 times more Vitamin B5, 5.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.2 times more Vitamin E than Frozen Carrots, Unprepared.
• 1 pound of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Rice crackers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Rice crackers:

• 1 pound of Frozen Carrots has more Calcium, more Iron and 818.5 times more Water than Rice crackers.
• While 1 lb of Rice crackers contains 4.1 times more Copper, 13 times more Magnesium, 23.8 times more Manganese, 11 times more Phosphorus, 36.4 times more Selenium, 3.4 times more Sodium and 6.7 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Rice crackers contain similar levels of Potassium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium
• 1 pound of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has more Sugars and more Fiber than Rice crackers.
• While 1 lb of Rice crackers contains 11.6 times more Energy, 10.9 times more Fat, 3.5 times more Omega 3, 6.4 times more Omega 6, 10.5 times more Carbohydrate and 12.8 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Rice crackers provide inadequate amounts of Fiber