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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Crackers, matzo, whole-wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	55% 1592kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	1.75% 1.27g	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	141% 53.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	106% 59.4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	29.3% 0.38mg	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	39.7% 159μg	12.5% 50μg	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	0% 0mg	11.6% 10.4mg	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	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	10.4% 104mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	41.3% 0.37mg	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	264% 21mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	33% 0.76mg	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	198% 1383mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	619% 341μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Crackers, matzo, whole-wheat has 12.2 times more Vitamin B1, 7.3 times more Vitamin B2, 13 times more Vitamin B3, 7.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• 1 pound of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, matzo, whole-wheat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Crackers, matzo, whole-wheat has 4.3 times more Copper, 8.8 times more Iron, 12.2 times more Magnesium, 21 times more Manganese, 9.8 times more Phosphorus, 1.6 times more Potassium, 125.2 times more Selenium and 7.5 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium, 29.5 times more Sodium and 18.8 times more Water than Crackers, matzo, whole-wheat.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, matzo, whole-wheat has 9.5 times more Energy, 2.1 times more Omega 6, 10.2 times more Carbohydrate, 3.6 times more Fiber and 22.6 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.3 times more Omega 3 than Crackers, matzo, whole-wheat.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein