Comparing Nutrients in 300 calories Crackers, matzo, whole-wheat VS Boiled Carrots

Weight per 300 calories

• Crackers, matzo, whole-wheat: 85.5g
• Boiled Carrots: 857g

Crackers, matzo, whole-wheat have 10 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, matzo, whole-wheat	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	NA	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	26.5% 10g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	20% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	101% 1.3mg	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	7.48% 30μg	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	49.7% 3.97mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	57.8% 1.33mg	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	37.2% 261mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, matzo, whole-wheat vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B5, 9.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Crackers, matzo, whole-wheat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Boiled Carrots:

• Crackers, matzo, whole-wheat have 2.1 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 10.7 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.1 times more Calcium, 7.5 times more Potassium, 290.8 times more Sodium and 188.4 times more Water than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Boiled and Drained Carrots have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, matzo, whole-wheat have 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Omega 6 and 2.5 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, matzo, whole-wheat as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.