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

Weight per 300 calories

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

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 12.1 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 kcal of Frozen Carrots, Unprepared contain 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 Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Frozen Carrots 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 Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 kcal of Frozen Carrots, Unprepared contain 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 Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Frozen Carrots 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 Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.1 times more Fat and 5.2 times more Saturated Fat than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 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).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Frozen Carrots 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