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

Weight per 500 calories

• Crackers, matzo, plain: 127g
• Frozen Carrots: 1389g

Crackers, matzo, plain have 11 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Crackers, matzo, plain or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, matzo, plain	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	20% 3.43g	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	84.4% 110g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	10% 3.8g	121% 46g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	114% 1.03mg	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	50% 4mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	33.8% 1251g	3700g per day for Men 19-50 years

Crackers, Matzo, Plain VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, matzo, plain or Frozen Carrots?

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

• 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 9.1 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, 104.2 times more Vitamin E and 643.7 times more Vitamin K than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Frozen Carrots provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Crackers, matzo, plain as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Crackers, matzo, plain have 4.8 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 30.4 times more Calcium, 13.5 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 23 times more Potassium, more Sodium, 5.3 times more Zinc and 229.8 times more Water than Crackers, matzo, plain.
• 500 calories of Crackers, matzo, plain lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 5.8 times more Omega 3, 4.8 times more Omega 6, 180.1 times more Sugars and 12.1 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Crackers, matzo, plain provide inadequate amounts of Omega 3, Omega 6 and Fiber