Comparing Nutrients in 500 calories Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Carrots

Weight per 500 calories

• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 115g
• Carrots: 1220g

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 10.6 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.84g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	90% 34g	38g per day for Men 19-50 years
Protein	19% 10.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.05mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.37% 0.044mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Carrots	Recommended Dietary Allowance
Calcium	13.7% 137mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	77.8% 6.22mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	76% 1.74mg	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	17.3% 121mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	59% 882mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Carrots:

• Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 6.3 times more Vitamin B5, 38.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Raw Carrots have similar amounts of Vitamin B1 per 500 kcal.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Carrots:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.7 times more Iron than Raw Carrots.
• While Raw Carrots contain 2.9 times more Calcium, 2.4 times more Copper, 4.7 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 26.5 times more Potassium, 3.3 times more Zinc and 227.9 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Raw Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 4.6 times more Fat, 8.7 times more Saturated Fat, 4.1 times more Omega 3 and 1.5 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate and 9.9 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.