Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Frozen Carrots

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Frozen Carrots: 1389g

Crackers, standard snack-type, with whole wheat have 12.9 times more energy per 100g than Frozen Carrots. It has very 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, standard snack-type, with whole wheat or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	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	56.8% 74g	84.4% 110g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	0.27% 0.19g	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	% 0.26g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 56.3g	g per day for Men 19-50 years
Fiber	14% 5.3g	121% 46g	38g per day for Men 19-50 years
Protein	14% 7.87g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with 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	28.8% 0.35mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	15.7% 62.6μg	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	21% 3.13mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Frozen Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	49.3% 3.94mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	55% 384mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	33.8% 1251g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Frozen Carrots?

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 6.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 15.9 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• 500 calories of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 2.8 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 14.5 times more Potassium, 3.8 times more Zinc and 424.2 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Frozen Carrots contain similar levels of Phosphorus, Selenium and Sodium per 500 calories.
• 500 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, standard snack-type, with whole wheat have 3 times more Fat, 7.2 times more Saturated Fat, 4.1 times more Omega 3 and 2.2 times more Omega 6 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.5 times more Carbohydrate, 5.9 times more Sugars, 8.7 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Frozen Carrots offer comparable quantities of Energy per 500 calories.