Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup) VS Canned Carrots with Salt

Weight per 300 calories

• Crackers, saltines (includes oyster, soda, soup): 71.8g
• Canned Carrots with Salt: 1200g

Crackers, saltines (includes oyster, soda, soup) have 16.7 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.28% 0.93g	41% 29.8g	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	0.19% 0.14g	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	% 0.086g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.3% 2g	47.4% 18g	38g per day for Men 19-50 years
Protein	12% 6.8g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.08% 0.72μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	103% 1.34mg	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	24% 96μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	36% 32.4mg	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	5.5% 0.83mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18.2μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	139% 1.25mg	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	50% 4mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	3.93% 16.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	235% 5.4mg	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	10.5% 73.2mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.098% 3.62g	30% 1115g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Crackers, saltines (includes oyster, soda, soup) vs Canned Carrots with Salt:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 2.3 times more Vitamin B1 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 9329.8 times more Vitamin A, 1.4 times more Vitamin B3, 4.2 times more Vitamin B5, 21.8 times more Vitamin B6, more Vitamin C, 10.8 times more Vitamin E and 6.5 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Canned Carrots with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines (includes oyster, soda, soup) vs Canned Carrots with Salt:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Selenium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 22 times more Calcium, 12.5 times more Copper, 1.9 times more Iron, 5.8 times more Magnesium, 11 times more Manganese, 3.9 times more Phosphorus, 19.7 times more Potassium, 4.3 times more Sodium, 6.3 times more Zinc and 307.7 times more Water than Crackers, saltines (includes oyster, soda, soup).
• 300 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 2.7 times more Fat, 3 times more Omega 3 and 3.2 times more Omega 6 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate, 32.1 times more Sugars and 9 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Canned Carrots with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6