Comparing Nutrients in 1 pound Crackers, saltines, low salt (includes oyster, soda, soup) VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Energy	66% 1910kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	124% 2g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	27.6% 36g	130g per day for Men 19-50 years
Sugars	14% 10g	29.8% 21.6g	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	1.44% 1.04g	1.94% 1.4g	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	% 1.04g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.4g	g per day for Men 19-50 years
Fiber	34.6% 13g	39.4% 15g	38g per day for Men 19-50 years
Protein	77% 43g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33% 0.43mg	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	159% 635μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.6% 11.3mg	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	34% 5.1mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Calcium	54% 540mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	37.3% 0.34mg	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	291% 23.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	33.7% 0.78mg	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	72% 503mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) vs Frozen Carrots:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 13.9 times more Vitamin B1, 8.9 times more Vitamin B2, 11.3 times more Vitamin B3, 2.5 times more Vitamin B5, 14 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Frozen Carrots, Unprepared have similar amounts of Vitamin K per 1 lb.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, low salt (includes oyster, soda, soup) vs Frozen Carrots:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.3 times more Calcium, 2.1 times more Copper, 11.7 times more Iron, 2.1 times more Magnesium, 4.9 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium, 9.1 times more Selenium, 2.9 times more Sodium and 2.5 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 22.3 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 11.7 times more Energy, 19.2 times more Fat, 42.6 times more Saturated Fat, 25.7 times more Omega 3, 14.7 times more Omega 6, 9.4 times more Carbohydrate and 12.2 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.1 times more Sugars than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Frozen Carrots, Unprepared have similar amounts of Fiber per 1 lb.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.