Comparing Nutrients in 300 calories Crackers, water biscuits VS Boiled Carrots

Weight per 300 calories

• Crackers, water biscuits: 78g
• Boiled Carrots: 857g

Crackers, water biscuits have 11 times more energy per 100g than Boiled Carrots. It has 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, water biscuits or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, water biscuits	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	5.08% 0.081g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	43.8% 57g	54% 70.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	14.6% 5.55g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.23% 0.087mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.22% 0.029mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	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	4.7% 18.8μg	30% 120μg	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	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	1.5% 0.23mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	0% 0mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.72% 15.6mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	11% 78mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, water biscuits vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 6.5 times more Vitamin B1, 13 times more Vitamin B2, 6.1 times more Vitamin B3, 40.9 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C, 39 times more Vitamin E and 83.5 times more Vitamin K than Crackers, water biscuits.
• Both Crackers, water biscuits 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, water biscuits vs Boiled Carrots:

• Crackers, water biscuits have 4.1 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 1.4 times more Copper, more Iron, 5.5 times more Magnesium, 3.3 times more Phosphorus, 26 times more Potassium, 3.4 times more Zinc and 89.9 times more Water than Crackers, water biscuits.
• Both Crackers, water biscuits and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, water biscuits have 3.6 times more Fat, 9.5 times more Omega 3 and 2.5 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Sugars and 4.6 times more Fiber than Crackers, water biscuits.
• Both Crackers, water biscuits and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Crackers, water biscuits as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.