Comparing Nutrients in 300 calories Crackers, whole-wheat VS Boiled Carrots

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Boiled Carrots: 857g

Crackers, whole-wheat have 12.2 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, whole-wheat or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, whole-wheat	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	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	37.6% 49g	54% 70.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	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% 0g	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	% 0.22g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 23g	g per day for Men 19-50 years
Fiber	19% 7.24g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	10.7% 0.13mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	4.9% 19.7μg	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	6.6% 0.99mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	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	29.3% 2.35mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	33.2% 233mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 4.4 times more Vitamin B1, 25.6 times more Vitamin B2, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 10.1 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and 6.1 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat 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, whole-wheat vs Boiled Carrots:

• Crackers, whole-wheat have 2 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.2 times more Calcium, 8.3 times more Potassium and 374.2 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat have 6.4 times more Fat, 5.6 times more Saturated Fat, 69.1 times more Omega 3 and 5.7 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate, 35.4 times more Sugars, more Fructose and 3.6 times more Fiber than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, whole-wheat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.