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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Energy	20.6% 597kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.84g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	38.7% 0.62g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	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	81% 105g	8.6% 11g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	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	0.45% 0.33g	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	% 0.33g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.74g	g per day for Men 19-50 years
Fiber	11% 4.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	24% 13.5g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	72% 0.87mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	49.6% 198μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Calcium	17% 169mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	91% 7.27mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	22.5% 157mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	30% 1026mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.15% 5.7g	3.45% 128g	3700g per day for Men 19-50 years

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 13.9 times more Vitamin B1, 8.9 times more Vitamin B2, 11.3 times more Vitamin B3, 2.5 times more Vitamin B5, 14 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Frozen Carrots, Unprepared have similar amounts of Vitamin K per 5 oz.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 5 oz.

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.3 times more Calcium, 2.1 times more Copper, 11.7 times more Iron, 2.1 times more Magnesium, 4.9 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium, 9.1 times more Selenium, 2.9 times more Sodium and 2.5 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 22.3 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 11.7 times more Energy, 19.2 times more Fat, 42.6 times more Saturated Fat, 25.7 times more Omega 3, 14.7 times more Omega 6, 9.4 times more Carbohydrate and 12.2 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.1 times more Sugars than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Frozen Carrots, Unprepared have similar amounts of Fiber per 5 oz.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.