Comparing Nutrients in 500 calories Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Boiled Carrots

Weight per 500 calories

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free: 110g
• Boiled Carrots: 1429g

Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 13 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	63.5% 1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.52g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	90% 117g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	68% 49.3g	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	7.1% 5.14g	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	% 0g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 38.6g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	113% 43g	38g per day for Men 19-50 years
Protein	21.4% 12g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.2% 0.41mg	168% 2.2mg	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	9.6% 38.4μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Carrots	Recommended Dietary Allowance
Calcium	27% 270mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	36.7% 2.94mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	96% 2.2mg	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	55.5% 388mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	27% 406mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled Carrots:

• Boiled and Drained Carrots contain 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 5.4 times more Vitamin B6 and 5.2 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 500 calories for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled Carrots:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 2.3 times more Copper and 1.8 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium, 1.7 times more Iron, 9 times more Potassium, 2 times more Sodium and 357.1 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Boiled and Drained Carrots have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 6.8 times more Fat, 5.3 times more Saturated Fat, 71.1 times more Omega 3 and 4.4 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate, 56.2 times more Sugars, more Fructose and 5.2 times more Fiber than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Boiled and Drained Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.