Comparing Nutrients in 300 calories Rice crackers VS Frozen Carrots

Weight per 300 calories

• Rice crackers: 72g
• Frozen Carrots: 833g

Rice crackers have 11.6 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 300 calories - Rice crackers or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Rice crackers	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	12% 2.06g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	0% 0g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	0% 0g	72.4% 27.5g	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	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	26.8% 113mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.002% 0.079g	20.3% 750g	3700g per day for Men 19-50 years

Rice Crackers VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice crackers or Frozen Carrots?

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

• 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 4.2 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 96.8 times more Vitamin K than Rice crackers.
• Both Rice crackers and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Rice crackers have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Rice crackers as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Rice crackers vs Frozen Carrots:

• 300 calories of Rice crackers have 2.1 times more Manganese and 3.2 times more Selenium than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain more Calcium, 2.8 times more Copper, more Iron, 11.2 times more Potassium, 3.4 times more Sodium, 1.7 times more Zinc and 9458.7 times more Water than Rice crackers.
• Both Rice crackers and Frozen Carrots contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Rice crackers lack sufficient amounts of Calcium, Iron and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Carrots, Unprepared contain 3.3 times more Omega 3, 1.8 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Rice crackers provide inadequate amounts of Omega 3 and Fiber