Comparing Nutrients in 300 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Carrots

Weight per 300 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 67.3g
• Boiled Carrots: 857g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 12.7 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.2g	54% 70.5g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	% 0g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 23g	g per day for Men 19-50 years
Fiber	28.7% 11g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	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	NA	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	NA	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	26.7% 2.13mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	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	40.6% 284mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Carrots:

• Boiled and Drained Carrots contain 4 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 300 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Carrots:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese and 2.2 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Calcium, 1.4 times more Iron, 6.3 times more Potassium, 1.3 times more Sodium and 267.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled and Drained Carrots have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6.8 times more Fat and 1.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate, 44 times more Sugars, more Fructose and 2.4 times more Fiber than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.