Comparing Nutrients in 500 calories Nabisco, Nabisco Ritz Crackers VS Carrots

Weight per 500 calories

• Nabisco, Nabisco Ritz Crackers: 102g
• Carrots: 1220g

Nabisco, Nabisco Ritz Crackers 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 - Nabisco, Nabisco Ritz Crackers or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Carrots	8%	5%	87%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	78.3% 1.25g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	90% 117g	130g per day for Men 19-50 years
Sugars	11.4% 8.27g	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	0.83% 0.6g	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	% 0.65g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 6.43g	% 43.8g	g per day for Men 19-50 years
Fiber	6.15% 2.34g	90% 34g	38g per day for Men 19-50 years
Protein	13% 7.35g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	18.3% 73μg	58% 232μg	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	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	23.6% 3.55mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.3% 51μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Calcium	15.7% 157mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	56.8% 4.54mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	4.6% 19.3mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	3.56% 121mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	59.8% 896mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.086% 3.17g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Nabisco, Nabisco Ritz Crackers vs Carrots:

• Raw Carrots contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 8.9 times more Vitamin B5, 27.6 times more Vitamin B6, 3.2 times more Vitamin B9, 2.3 times more Vitamin E and 3.2 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 500 calories for Nabisco, Nabisco Ritz Crackers vs Carrots:

• Nabisco, Nabisco Ritz Crackers have 1.2 times more Iron and 3.8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.6 times more Calcium, 4.4 times more Copper, 7.6 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 32.3 times more Potassium, 4.7 times more Zinc and 339.6 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Nabisco, Nabisco Ritz Crackers have 8.1 times more Fat, 14.2 times more Saturated Fat, 51.3 times more Omega 3 and 8 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.8 times more Carbohydrate, 7 times more Sugars, 11.2 times more Fructose, 14.6 times more Fiber and 1.5 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.