Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Nabisco, Nabisco Ritz Crackers

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Nabisco, Nabisco Ritz Crackers: 102g

Nabisco, Nabisco Ritz Crackers have 21.4 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is very high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Nabisco, Nabisco Ritz Crackers?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	17.3% 5.54g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	11.4% 8.27g	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	0.83% 0.6g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 6.43g	g per day for Men 19-50 years
Fiber	103% 39g	6.15% 2.34g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	13% 7.35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	4.7% 0.061mg	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	43.5% 174μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	23.6% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	42.3% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	67.4% 674mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	14% 0.13mg	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	141% 11.3mg	56.8% 4.54mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.6% 19.3mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	24% 0.55mg	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	62% 435mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	59.8% 896mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.086% 3.17g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Nabisco, Nabisco Ritz Crackers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Nabisco, Nabisco Ritz Crackers?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Nabisco, Nabisco Ritz Crackers:

• 500 calories of Canned Carrots with Liquids and Salt have 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 8 times more Vitamin B5, 39.9 times more Vitamin B6, 2.4 times more Vitamin B9, 4.5 times more Vitamin E and 4.2 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.
• Both Canned Carrots with Liquids and Salt and Nabisco, Nabisco Ritz Crackers provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Nabisco, Nabisco Ritz Crackers have insufficient amounts of Vitamin B5 and Vitamin B6

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Nabisco, Nabisco Ritz Crackers:

• 500 calories of Canned Carrots with Liquids and Salt have 4.3 times more Calcium, 17.8 times more Copper, 2.5 times more Iron, 10.1 times more Magnesium, 17.8 times more Manganese, 1.6 times more Phosphorus, 31.1 times more Potassium, 1.9 times more Selenium, 5.8 times more Sodium, 10.2 times more Zinc and 637.6 times more Water than Nabisco, Nabisco Ritz Crackers.
• 500 calories of Nabisco, Nabisco Ritz Crackers lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 1.8 times more Carbohydrate, 6.5 times more Sugars, 16.7 times more Fiber and 1.7 times more Protein than Nabisco, Nabisco Ritz Crackers.
• While 500 kcal of Nabisco, Nabisco Ritz Crackers contain 7.8 times more Fat, 10.2 times more Saturated Fat, 7.2 times more Omega 3 and 8.1 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Nabisco, Nabisco Ritz Crackers offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• 500 calories of Nabisco, Nabisco Ritz Crackers provide inadequate amounts of Fiber