Comparing Nutrients in 300 calories Crackers, standard snack-type, with whole wheat VS Cooked Frozen Carrots

Weight per 300 calories

• Crackers, standard snack-type, with whole wheat: 64.8g
• Cooked Frozen Carrots: 811g

Crackers, standard snack-type, with whole wheat have 12.5 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	45.6% 33g	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	0.16% 0.12g	3.13% 2.27g	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	% 0.16g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 28g	g per day for Men 19-50 years
Fiber	8.36% 3.17g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	52.4% 0.68mg	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	9.4% 37.6μg	22.3% 89μg	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	20.7% 18.6mg	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	12.5% 1.88mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.67% 9.2μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 108mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	74% 0.66mg	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	29.6% 2.37mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.5mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	59% 1.35mg	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	33% 231mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.64μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	6.54% 0.72mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	19.8% 732g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, with whole wheat vs Cooked Frozen Carrots:

• 300 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.9 times more Vitamin B2, 4.6 times more Vitamin B5, 5.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and 12 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, with whole wheat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, standard snack-type, with whole wheat vs Cooked Frozen Carrots:

• 300 kcal of Boiled and Drained Frozen Carrots contain 2.6 times more Calcium, 5.2 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 2.3 times more Manganese, 11.5 times more Potassium, 3.9 times more Zinc and 414 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cooked Frozen Carrots contain similar levels of Phosphorus, Selenium and Sodium per 300 calories.
• 300 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, standard snack-type, with whole wheat have 2.1 times more Fat, 2.9 times more Saturated Fat, 1.6 times more Omega 3 and 1.9 times more Omega 6 than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.4 times more Carbohydrate, 4.9 times more Sugars and 8.4 times more Fiber than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cooked Frozen Carrots offer comparable quantities of Energy and Protein per 300 calories.