Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheat VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, matzo, whole-wheat	Frozen Carrots	Recommended Dietary Allowance
Energy	17% 498kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	0.61% 0.44g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	44% 16.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	33% 18.6g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	10.4% 0.13mg	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	12.4% 49.6μg	3.54% 14μg	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	0% 0mg	3.94% 3.54mg	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	NA	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	11.7% 0.1mg	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	82.4% 6.6mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	10.5% 0.24mg	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	61.8% 432mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	194% 106μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, matzo, whole-wheat vs Frozen Carrots:

• 5 ounces of Crackers, matzo, whole-wheat have 8.3 times more Vitamin B1, 7.3 times more Vitamin B2, 11.7 times more Vitamin B3, 6.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• 5 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, matzo, whole-wheat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crackers, matzo, whole-wheat vs Frozen Carrots:

• 5 ounces of Crackers, matzo, whole-wheat have 4.7 times more Copper, 10.6 times more Iron, 11.2 times more Magnesium, 20.5 times more Manganese, 9.2 times more Phosphorus, 1.3 times more Potassium, 107.3 times more Selenium and 7.9 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.6 times more Calcium, 34 times more Sodium and 18.8 times more Water than Crackers, matzo, whole-wheat.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, matzo, whole-wheat have 9.8 times more Energy, 1.9 times more Omega 3, 2.5 times more Omega 6, 10 times more Carbohydrate, 3.6 times more Fiber and 16.8 times more Protein than Frozen Carrots.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein