Comparing Nutrients in 300 calories Crackers, standard snack-type, sandwich, with peanut butter filling VS Boiled Carrots

Weight per 300 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g
• Boiled Carrots: 857g

Crackers, standard snack-type, sandwich, with peanut butter filling have 14.1 times more energy per 100g than Boiled Carrots. It has very 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, standard snack-type, sandwich, with peanut butter filling or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.76g	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	27.3% 35.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	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	0.43% 0.31g	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	% 1.68g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 4g	% 23g	g per day for Men 19-50 years
Fiber	3.68% 1.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.067% 0.61μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	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	13% 52.2μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.25% 0.006μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.34% 1.25mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.9% 49mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	21% 1.7mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.95% 33.4mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	23.8% 166mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	12% 6.56μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	6.24% 0.69mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.048% 1.78g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Carrots:

• Boiled and Drained Carrots contain 12025.4 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 6.9 times more Vitamin B5, 14.6 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and 20.4 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Carrots:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.4 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.2 times more Calcium, 1.7 times more Iron, 2.6 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 15.4 times more Potassium, 2.5 times more Zinc and 434.4 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled and Drained Carrots have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 9.7 times more Fat, 11.3 times more Saturated Fat and 3.7 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Carbohydrate, 4.6 times more Sugars, 10 times more Fructose and 18.4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.