Comparing Nutrients in 500 calories Crackers, standard snack-type, sandwich, with peanut butter filling VS Carrots

Weight per 500 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g
• Carrots: 1220g

Crackers, standard snack-type, sandwich, with peanut butter filling have 12 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, standard snack-type, sandwich, with peanut butter filling or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	45.5% 59g	90% 117g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 6.65g	% 43.8g	g per day for Men 19-50 years
Fiber	6.13% 2.33g	90% 34g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Carrots	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	21.8% 87μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Carrots	Recommended Dietary Allowance
Calcium	8.2% 82mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	35% 2.8mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	39.6% 277mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	54% 811mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.08% 2.97g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling vs Carrots:

• Raw Carrots contain 10060.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 6.9 times more Vitamin B5, 11.2 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 16.7 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, sandwich, with peanut butter filling vs Carrots:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.9 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 17.9 times more Potassium, 2.6 times more Zinc and 363.1 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 8.5 times more Fat, 12.5 times more Saturated Fat and 3.8 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 2 times more Carbohydrate, 5.4 times more Sugars, 13 times more Fructose and 14.7 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.