Comparing Nutrients in 500 calories Crackers, matzo, plain VS Boiled Carrots

Weight per 500 calories

• Crackers, matzo, plain: 127g
• Boiled Carrots: 1429g

Crackers, matzo, plain have 11.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, matzo, plain	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	90% 117g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	10% 3.8g	113% 43g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	168% 2.2mg	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	5.38% 21.5μg	50% 200μg	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	57% 51.4mg	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	0.51% 0.076mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	50% 4mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	96% 2.2mg	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	16% 113mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	35% 1288g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain more Vitamin A, 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 5.9 times more Vitamin B5, 15 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C, 193.7 times more Vitamin E and 515.4 times more Vitamin K than Crackers, matzo, plain.
• Both Crackers, matzo, plain as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Crackers, matzo, plain have 4.7 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 26 times more Calcium, 3.2 times more Copper, 4.5 times more Magnesium, 2.7 times more Manganese, 3.8 times more Phosphorus, 23.7 times more Potassium, more Sodium, 3.3 times more Zinc and 236.7 times more Water than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Boiled and Drained Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 1.7 times more Omega 6, 134.3 times more Sugars and 11.3 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Crackers, matzo, plain as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.