Comparing Nutrients in 5 ounces Frozen Carrots VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Frozen Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.76% 51kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	80.7% 105g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.52% 1.83g	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	0.61% 0.44g	0.37% 0.27g	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	% 0.57g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	9.38% 0.12mg	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	3.54% 14μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	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	5.4% 0.81mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	22% 0.2mg	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	7.8% 0.62mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	42.3% 0.97mg	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	6.7% 46.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Crackers, saltines (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Crackers, saltines (includes oyster, soda, soup):

• 5 ounces of Frozen Carrots have 710 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 16 times more Vitamin B1, 13.2 times more Vitamin B2, 13.9 times more Vitamin B3, 2.9 times more Vitamin B5, 13.4 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin E and 1.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Crackers, saltines (includes oyster, soda, soup):

• 5 ounces of Frozen Carrots have 1.9 times more Calcium, 1.5 times more Potassium and 17.8 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.9 times more Copper, 12.7 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 14.7 times more Selenium, 13.8 times more Sodium and 2.1 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 3.7 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 11.6 times more Energy, 18.8 times more Fat, 35.2 times more Saturated Fat, 32.5 times more Omega 3, 17.3 times more Omega 6, 9.4 times more Carbohydrate and 12.1 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein