Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, salted VS Frozen Carrots

Weight per 500 calories

• Snacks, pretzels, hard, plain, salted: 130g
• Frozen Carrots: 1389g

Snacks, pretzels, hard, plain, salted have 10.7 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, salted or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	80.5% 105g	84.4% 110g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	0.56% 0.4g	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	% 0.9g	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	11.7% 4.43g	121% 46g	38g per day for Men 19-50 years
Protein	23.3% 13g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	46% 0.55mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	54% 216μg	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	3.04% 2.73mg	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	4.08% 0.61mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.04% 3.65μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.5% 35mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	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	74.5% 5.96mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	9% 37.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	24% 167mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.08g	33.8% 1251g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Plain, Salted VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, salted or Frozen Carrots?

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, salted vs Frozen Carrots:

• 500 calories of Snacks, pretzels, hard, plain, salted have 1.6 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 6.2 times more Vitamin B5, 13.7 times more Vitamin B6, 12.7 times more Vitamin C, 12.9 times more Vitamin E and 67 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Snacks, pretzels, hard, plain, salted as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, salted vs Frozen Carrots:

• 500 calories of Snacks, pretzels, hard, plain, salted have 1.7 times more Sodium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 14.2 times more Calcium, 5.1 times more Copper, 4.4 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 11.2 times more Potassium, 1.7 times more Selenium, 3.4 times more Zinc and 306.8 times more Water than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Frozen Carrots contain similar levels of Iron per 500 calories.
• 500 calories of Snacks, pretzels, hard, plain, salted lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, pretzels, hard, plain, salted have 1.2 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.8 times more Omega 3, 2.1 times more Omega 6, 23 times more Sugars and 10.4 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Snacks, pretzels, hard, plain, salted provide inadequate amounts of Omega 3 and Omega 6