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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Crackers, melba toast, wheat have 14.1 times more Vitamin B1, 8.1 times more Vitamin B2, 12.2 times more Vitamin B3, 3 times more Vitamin B5, 1.2 times more Vitamin B6 and 12 times more Vitamin B9 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A and more Vitamin C than Crackers, melba toast, wheat.
• 5 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, melba toast, wheat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Crackers, melba toast, wheat have 1.2 times more Calcium, 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 Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Potassium and 16.4 times more Water than Crackers, melba toast, wheat.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, melba toast, wheat have 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 Cooked Frozen Carrots.
• Both Crackers, melba toast, wheat and Cooked Frozen Carrots offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein