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

Weight per 500 calories

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

Crackers, saltines, low salt (includes oyster, soda, soup) have 11.4 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.8 times more Vitamin B1 than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 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).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cooked Frozen Carrots 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 Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Frozen Carrots contain 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 Crackers, saltines, low salt (includes oyster, soda, soup) and Cooked Frozen Carrots 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 Crackers, saltines, low salt (includes oyster, soda, soup) have 1.4 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 20.9 times more Sugars and 12.9 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cooked Frozen Carrots 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