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

Weight per 300 calories

• Crackers, standard snack-type, with whole wheat: 64.8g
• Frozen Carrots: 833g

Crackers, standard snack-type, with whole wheat have 12.9 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, standard snack-type, with whole wheat or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	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	34% 44.3g	50.6% 66g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	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	0.16% 0.12g	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	% 0.16g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 33.8g	g per day for Men 19-50 years
Fiber	8.36% 3.17g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	17.3% 0.21mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	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	9.4% 37.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.88mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.67% 9.2μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 108mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	29.6% 2.37mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.5mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	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	33% 231mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.64μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	6.54% 0.72mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	20.3% 750g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 6.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 15.9 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• 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 Frozen Carrots, Unprepared 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 Frozen Carrots:

• 300 kcal of Frozen Carrots, Unprepared contain 2.8 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 14.5 times more Potassium, 3.8 times more Zinc and 424.2 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and 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 3 times more Fat, 7.2 times more Saturated Fat, 4.1 times more Omega 3 and 2.2 times more Omega 6 than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.5 times more Carbohydrate, 5.9 times more Sugars, 8.7 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Frozen Carrots offer comparable quantities of Energy per 300 calories.