Comparing Nutrients in 500 calories Carrots VS Crackers, wheat, reduced fat

Weight per 500 calories

• Carrots: 1220g
• Crackers, wheat, reduced fat: 113g

Crackers, wheat, reduced fat have 10.8 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Crackers, wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	41% 6.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	62% 80.5g	130g per day for Men 19-50 years
Sugars	79.7% 58g	23.3% 17g	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	9.25% 6.7g	1.37% 0.99g	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	% 7.2g	% 1.75g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 10.4g	g per day for Men 19-50 years
Fiber	90% 34g	10% 3.83g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	58.7% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	35.8% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.57% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	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	53.7% 8.05mg	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	23% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	40.2% 402mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	70.7% 5.65mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	104% 2.4mg	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% 427mg	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	6.96% 236mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	58.3% 874mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.083% 3.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Crackers, wheat, reduced fat:

• Raw Carrots have more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 10 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 6.1 times more Vitamin E and 5.8 times more Vitamin K than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Crackers, wheat, reduced fat have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Carrots as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Crackers, wheat, reduced fat:

• Raw Carrots have 4.5 times more Calcium, 2.2 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus, 16.5 times more Potassium, 1.5 times more Zinc and 350.2 times more Water than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 1.5 times more Iron, 1.4 times more Manganese and 9.6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Crackers, wheat, reduced fat have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.5 times more Carbohydrate, 3.4 times more Sugars, 6.8 times more Fructose and 8.9 times more Fiber than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 5.1 times more Fat, 6.1 times more Saturated Fat, 40 times more Omega 3 and 5.7 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Crackers, wheat, reduced fat have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Carrots as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.