Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	38% 6.45g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	20.5% 15g	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	1% 0.72g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 9.3g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	57.8% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	54% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	16% 0.21mg	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	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	19.5% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	51% 0.46mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	48.3% 1.1mg	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	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	28% 15.3μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, standard snack-type, sandwich, with peanut butter filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 5 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 16.3 times more Vitamin B1, 7.3 times more Vitamin B2, 14.7 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 7.8 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 5 ounces of Cooked Frozen Carrots have 30.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.3 times more Calcium, 4 times more Copper, 5.2 times more Iron, 5 times more Magnesium, 4.7 times more Manganese, 8.8 times more Phosphorus, 18 times more Selenium, 13.6 times more Sodium and 3.2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have more Omega 3 and 1.4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 13.4 times more Energy, 36.1 times more Fat, 40 times more Saturated Fat, 15.7 times more Omega 6, 7.6 times more Carbohydrate, 2.6 times more Sugars and 19.8 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3