Comparing Nutrients in 300 calories Snacks, rice cracker brown rice, plain VS Carrots

Weight per 300 calories

• Snacks, rice cracker brown rice, plain: 77.5g
• Carrots: 732g

Snacks, rice cracker brown rice, plain have 9.4 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Snacks, rice cracker brown rice, plain or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	54% 70g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	8.57% 3.26g	54% 20.5g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.94% 0.047mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.84% 0.13mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.07% 16.3μg	34.8% 139μg	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	48% 43mg	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	3.2% 0.48mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.47μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Carrots	Recommended Dietary Allowance
Calcium	0.85% 8.53mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.59% 23.4μg	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	14.4% 1.16mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	24% 102mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	45.5% 1.05mg	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% 279mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	8.58% 129mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, rice cracker brown rice, plain vs Carrots:

• Raw Carrots contain more Vitamin A, 10.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B5, 8.7 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C, 10 times more Vitamin E and 65.6 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Raw Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Snacks, rice cracker brown rice, plain as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, rice cracker brown rice, plain vs Carrots:

• Snacks, rice cracker brown rice, plain have 2.8 times more Manganese, 26.1 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 28.3 times more Calcium, 1.9 times more Iron, 10.4 times more Potassium, 3.9 times more Sodium and 143.7 times more Water than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Raw Carrots have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.
• Both Snacks, rice cracker brown rice, plain as well as Raw Carrots have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots contain 50.3 times more Sugars and 6.3 times more Fiber than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Snacks, rice cracker brown rice, plain as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.