Comparing Nutrients in 500 calories Boiled Carrots VS Crackers, multigrain

Weight per 500 calories

• Boiled Carrots: 1429g
• Crackers, multigrain: 104g

Crackers, multigrain have 13.8 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Crackers, multigrain?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Boiled Carrots	Crackers, multigrain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	88.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	54% 70g	130g per day for Men 19-50 years
Sugars	68% 49.3g	17% 12.4g	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	7.1% 5.14g	NA	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	19.4% 11g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	9.34% 0.12mg	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	50% 200μg	26.7% 107μg	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	57% 51.4mg	0% 0mg	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	98% 14.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, multigrain	Recommended Dietary Allowance
Calcium	43% 429mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	7.16% 30mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	61.2% 429mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	9.24% 1mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Crackers, multigrain:

• Boiled and Drained Carrots have more Vitamin A, 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 18 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 5.2 times more Vitamin K than Crackers, multigrain.
• Both Boiled and Drained Carrots as well as Crackers, multigrain have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Crackers, multigrain:

• Boiled and Drained Carrots have 29.5 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 4.7 times more Magnesium, 1.4 times more Phosphorus, 18.9 times more Potassium, 2.8 times more Zinc and 496.7 times more Water than Crackers, multigrain.
• While Crackers, multigrain contain 2.7 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, multigrain have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.7 times more Carbohydrate, 4 times more Sugars, 11.8 times more Fiber and 1.5 times more Protein than Crackers, multigrain.
• While Crackers, multigrain contain 8.2 times more Fat, 8 times more Saturated Fat, 98.9 times more Omega 3 and 8.7 times more Omega 6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, multigrain have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Carrots as well as Crackers, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.