Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, wheat, reduced fat	Frozen Carrots	Recommended Dietary Allowance
Energy	21.7% 629kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	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	78% 101g	8.6% 11g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 13g	% 5.74g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	74% 0.89mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	45% 180μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	11% 1.67mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Frozen Carrots	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	89% 7.1mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	52.2% 366mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Frozen Carrots:

• 5 ounces of Crackers, wheat, reduced fat have 14.2 times more Vitamin B1, 7.3 times more Vitamin B2, 11 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Frozen Carrots:

• 5 ounces of Crackers, wheat, reduced fat have 2.2 times more Calcium, 3 times more Copper, 11.4 times more Iron, 3.9 times more Magnesium, 12.4 times more Manganese, 7.8 times more Phosphorus, 14.9 times more Selenium, 11.4 times more Sodium and 5.3 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 33 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Frozen Carrots contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 12.3 times more Energy, 29.1 times more Fat, 44.9 times more Saturated Fat, 51 times more Omega 3, 25 times more Omega 6, 9.1 times more Carbohydrate, 3.2 times more Sugars and 12 times more Protein than Frozen Carrots.
• Both Crackers, wheat, reduced fat and Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein