Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Crackers, saltines, low salt (includes oyster, soda, soup)

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Crackers, saltines, low salt (includes oyster, soda, soup): 119g

Crackers, saltines, low salt (includes oyster, soda, soup) have 11.4 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is very high in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Crackers, saltines, low salt (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	68% 88.3g	130g per day for Men 19-50 years
Sugars	76% 55g	3.64% 2.64g	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	5.2% 3.8g	0.38% 0.27g	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	% 4.86g	% 0.27g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 0g	g per day for Men 19-50 years
Fiber	117% 44.6g	9.06% 3.44g	38g per day for Men 19-50 years
Protein	14% 7.84g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	5.5% 0.071mg	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	37% 149μg	41.6% 166μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.45% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	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	91% 13.6mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	47.3% 473mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	20.6% 0.19mg	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	89.5% 7.16mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	7.07% 29.7mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	43.3% 1mg	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	60% 419mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	8.85% 0.97mg	11mg per day for Men 19-50 years
Water	33% 1221g	0.13% 4.8g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Crackers, saltines, low salt (includes oyster, soda, soup)?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 500 calories of Cooked Frozen Carrots have more Vitamin A, 1.3 times more Vitamin B2, 4.2 times more Vitamin B5, 15.9 times more Vitamin B6, more Vitamin C, 10.3 times more Vitamin E and 10 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.8 times more Vitamin B1 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 500 calories of Cooked Frozen Carrots have 3.3 times more Calcium, 6 times more Copper, 5 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium, 3.4 times more Sodium, 4.9 times more Zinc and 255 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Cooked Frozen Carrots and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 20.9 times more Sugars and 12.9 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 500 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) provide inadequate amounts of Fiber