Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	7.15% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	83.3% 108g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	NA	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	11.2% 0.15mg	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	3.9% 15.6μg	46.8% 187μg	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	3.62% 3.26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	41.7% 0.38mg	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	9.4% 0.75mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	65.6% 1.5mg	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	6.28% 44mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	79% 1186mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, melba toast, wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Crackers, melba toast, wheat:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A and more Vitamin C than Crackers, melba toast, wheat.
• While 5 oz of Crackers, melba toast, wheat contain 14.1 times more Vitamin B1, 8.1 times more Vitamin B2, 12.2 times more Vitamin B3, 3 times more Vitamin B5 and 12 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, melba toast, wheat provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Crackers, melba toast, wheat:

• 5 ounces of Cooked Frozen Carrots have 1.3 times more Potassium and 16.4 times more Water than Crackers, melba toast, wheat.
• While 5 oz of Crackers, melba toast, wheat contain 3.2 times more Copper, 8.5 times more Iron, 5.1 times more Magnesium, 6.4 times more Manganese, 5.3 times more Phosphorus, 91.7 times more Selenium, 14.2 times more Sodium and 4.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, melba toast, wheat contain similar levels of Calcium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, melba toast, wheat contain 10.1 times more Energy, 3.4 times more Fat, 3 times more Omega 6, 9.9 times more Carbohydrate, 2.2 times more Fiber and 22.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, melba toast, wheat offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein