Comparing Nutrients in 300 calories Frozen Carrots VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Weight per 300 calories

• Frozen Carrots: 833g
• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 69g

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 12.1 times more energy per unit of mass than Frozen Carrots, Unprepared, which is very high in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Crackers, saltines, unsalted tops (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Frozen Carrots	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	6.33% 2.03g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	6.48% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	38% 49.4g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	NA	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	5.46% 2.07g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	657% 5917μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	2.02% 0.026mg	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	21% 83.3μg	21.4% 85.7μg	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	23% 21mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.7% 4.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	30% 300mg	8.23% 82.3mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	15.3% 0.14mg	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	46% 3.67mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.44% 18.7mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	21% 0.48mg	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	39.3% 275mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	2.6% 88.5mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	NA	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	35.3% 529mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	20.3% 750g	0.077% 2.83g	3700g per day for Men 19-50 years

Frozen Carrots VS Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Crackers, saltines, unsalted tops (includes oyster, soda, soup)?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 300 calories of Frozen Carrots have more Vitamin A, 4.9 times more Vitamin B5, 30.1 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Frozen Carrots and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 300 calories of Frozen Carrots have 3.6 times more Calcium, 4.5 times more Copper, 5.4 times more Magnesium, 3 times more Manganese, 3.8 times more Phosphorus, 22.1 times more Potassium, 5.2 times more Zinc and 264.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Frozen Carrots and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 2.4 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Carbohydrate and 13.3 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.1 times more Fat and 5.2 times more Saturated Fat than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide inadequate amounts of Omega 3 and Fiber