Comparing Nutrients in 500 calories Crackers, whole-wheat VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Canned Carrots with Liquids and Salt: 2174g

Crackers, whole-wheat have 18.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Crackers, whole-wheat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	89.8% 117g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	73.8% 53.5g	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% 0g	NA	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	103% 39g	38g per day for Men 19-50 years
Protein	22% 12.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	187% 2.43mg	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	8.2% 32.8μg	43.5% 174μg	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	48.3% 43.5mg	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	11% 1.65mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.2% 42mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	249% 2.24mg	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% 3.9mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	425% 9.8mg	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	55.4% 388mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	54.6% 2022g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Crackers, whole-wheat vs Canned Carrots with Liquids and Salt:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.9 times more Vitamin B1, 23.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 11.2 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 9.6 times more Vitamin E and 6.7 times more Vitamin K than Crackers, whole-wheat.
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Crackers, whole-wheat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat vs Canned Carrots with Liquids and Salt:

• 500 calories of Crackers, whole-wheat have 1.4 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 16 times more Calcium, 4.6 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 9.3 times more Potassium, 5.6 times more Sodium, 2 times more Zinc and 587.2 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned Carrots with Liquids and Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Crackers, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat have 5.4 times more Fat, 5.7 times more Omega 3 and 5.9 times more Omega 6 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate, 38.4 times more Sugars and 3.2 times more Fiber than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6