Comparing Nutrients in 500 calories Crackers, matzo, whole-wheat VS Frozen Carrots

Weight per 500 calories

• Crackers, matzo, whole-wheat: 143g
• Frozen Carrots: 1389g

Crackers, matzo, whole-wheat have 9.8 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, whole-wheat or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, matzo, whole-wheat	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	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	86.5% 112g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	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	44.2% 17g	121% 46g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	43.3% 0.52mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	12.5% 50μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	82.8% 6.62mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	62% 434mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	33.8% 1251g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Frozen Carrots Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Crackers, matzo, whole-wheat vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 5.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, matzo, whole-wheat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Crackers, matzo, whole-wheat vs Frozen Carrots:

• 500 calories of Crackers, matzo, whole-wheat have 2.1 times more Manganese and 11 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 15.3 times more Calcium, 2.1 times more Copper, 7.3 times more Potassium, 331.5 times more Sodium and 182.9 times more Water than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Frozen Carrots contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, matzo, whole-wheat have 1.7 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 5 times more Omega 3, 3.9 times more Omega 6 and 2.7 times more Fiber than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, matzo, whole-wheat provide inadequate amounts of Omega 3 and Omega 6