Comparing Nutrients in 300 calories Crackers, rye, wafers, plain VS Carrots

Weight per 300 calories

• Crackers, rye, wafers, plain: 89.8g
• Carrots: 732g

Crackers, rye, wafers, plain have 8.1 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Crackers, rye, wafers, plain or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, rye, wafers, plain	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	54% 70g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	54% 20.6g	54% 20.5g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40.4μg	34.8% 139μg	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	0.1% 0.09mg	48% 43mg	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	4.8% 0.72mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.1μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Carrots	Recommended Dietary Allowance
Calcium	3.6% 36mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	66.7% 5.34mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	45.5% 1.05mg	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	43% 300mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, rye, wafers, plain vs Carrots:

• Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 3.9 times more Vitamin B5, 4.1 times more Vitamin B6, 3.4 times more Vitamin B9, 480.6 times more Vitamin C, 6.7 times more Vitamin E and 18.9 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, rye, wafers, plain vs Carrots:

• Crackers, rye, wafers, plain have 1.3 times more Copper, 2.4 times more Iron, 1.2 times more Magnesium, 4.6 times more Manganese, 29.2 times more Selenium and 1.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.7 times more Calcium, 5.3 times more Potassium and 143.8 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw Carrots have similar amounts of Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, rye, wafers, plain have 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Omega 6 and 38.2 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Crackers, rye, wafers, plain as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.