Comparing Nutrients in 300 calories Rice crackers VS Boiled Carrots

Weight per 300 calories

• Rice crackers: 72g
• Boiled Carrots: 857g

Rice crackers have 11.9 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 - Rice crackers or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rice crackers	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	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	2.66% 0.043g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	46% 59.6g	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	0% 0g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	13% 7.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	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	26.2% 0.31mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	3.97% 16μg	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	6.06% 0.91mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	26.8% 113mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	37.3% 261mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.002% 0.079g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rice crackers vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C, 9.7 times more Vitamin E and 77.5 times more Vitamin K than Rice crackers.
• Both Rice crackers 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 Rice crackers vs Boiled Carrots:

• Rice crackers have 1.5 times more Copper, 1.3 times more Magnesium, 2.2 times more Manganese and 3.1 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, more Fluoride, more Iron, 11.5 times more Potassium, 3 times more Sodium and 9743 times more Water than Rice crackers.
• Both Rice crackers and Boiled and Drained Carrots have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rice crackers have 2.3 times more Fat and 1.5 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Rice crackers as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.