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

Macros Ratio

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

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	24% 700kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	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	63.7% 82.8g	8.43% 11g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1% 0.72g	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	% 3.9g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 4.88g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	29% 16.3g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	3.54% 0.043mg	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	54% 8.67mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	30.5% 122μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.5% 2.9mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	49% 3.93mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	55.5% 388mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	3.46% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Cooked Frozen Carrots:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 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 Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 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.
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 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 Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 30.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Cooked Frozen Carrots 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 Crackers, standard snack-type, sandwich, with peanut butter filling have 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 Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Omega 3 and 1.4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein