Comparing Nutrients in 300 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Canned Carrots with Salt

Weight per 300 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 64.5g
• Canned Carrots with Salt: 1200g

Crackers, whole grain, sandwich-type, with peanut butter filling have 18.6 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.2g	51% 66.5g	130g per day for Men 19-50 years
Sugars	8.37% 6.07g	41% 29.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.06g	47.4% 18g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	103% 1.34mg	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	12% 47.7μg	27% 108μg	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	36% 32.4mg	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	11.3% 1.7mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	139% 1.25mg	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	24.8% 2mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	235% 5.4mg	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	23.6% 165mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole grain, sandwich-type, with peanut butter filling vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 9.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 40.5 times more Vitamin K than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Canned Carrots with Salt:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 2.5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 14.1 times more Calcium, 6.3 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 10.1 times more Potassium, 7.1 times more Sodium, 2.4 times more Zinc and 236.2 times more Water than Crackers, whole grain, sandwich-type, with peanut butter filling.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 6 times more Fat, 6.8 times more Saturated Fat, 2.3 times more Omega 3 and 2.7 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Carbohydrate, 4.9 times more Sugars and 3 times more Fiber than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Drained Canned Carrots with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.