Comparing Nutrients in 300 calories Crackers, wheat, low salt VS Carrots

Weight per 300 calories

• Crackers, wheat, low salt: 63.4g
• Carrots: 732g

Crackers, wheat, low salt have 11.5 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Crackers, wheat, low salt or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, wheat, low salt	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	5.55% 0.089g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	54% 70g	130g per day for Men 19-50 years
Sugars	11.4% 8.27g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	7.5% 2.85g	54% 20.5g	38g per day for Men 19-50 years
Protein	9.74% 5.45g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.62% 0.33mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.93% 31.7μg	34.8% 139μg	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	48% 43mg	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	2.1% 0.32mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.07% 6.1μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Carrots	Recommended Dietary Allowance
Calcium	3.1% 31mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	35% 2.8mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	45.5% 1.05mg	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	20% 140mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	8.03% 121mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	9.23% 1mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, wheat, low salt vs Carrots:

• Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 6 times more Vitamin B5, 11.7 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C, 15.2 times more Vitamin E and 15.9 times more Vitamin K than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, wheat, low salt vs Carrots:

• Crackers, wheat, low salt have 1.3 times more Iron and 29.2 times more Selenium than Raw Carrots.
• While Raw Carrots contain 7.8 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus, 18.2 times more Potassium, 4.2 times more Sodium, 1.7 times more Zinc and 328.6 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw Carrots have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, low salt have 7.4 times more Fat, 14 times more Saturated Fat, 6.1 times more Omega 3 and 2.3 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.7 times more Carbohydrate, 4.2 times more Sugars and 7.2 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, wheat, low salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.