Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	117% 152g	130g per day for Men 19-50 years
Sugars	11% 8.1g	2.57% 1.87g	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	0.77% 0.56g	NA	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.19mg	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	5.46% 22μg	61.5% 246μg	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	5.07% 4.56mg	0% 0mg	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	13.4% 2mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	63.7% 0.57mg	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	13% 1.05mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	97% 2.24mg	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	8.8% 61.5mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, melba toast, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Crackers, melba toast, plain:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 15.1 times more Vitamin K than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 13.8 times more Vitamin B1, 7.4 times more Vitamin B2, 9.9 times more Vitamin B3, 4 times more Vitamin B5 and 11.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, melba toast, plain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Crackers, melba toast, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Crackers, melba toast, plain:

• 7 ounces of Cooked Frozen Carrots have 17.7 times more Water than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 2.7 times more Calcium, 3.5 times more Copper, 7 times more Iron, 5.4 times more Magnesium, 6.8 times more Manganese, 6.3 times more Phosphorus, 58 times more Selenium, 10.1 times more Sodium and 5.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, melba toast, plain contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 4.3 times more Sugars than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 10.5 times more Energy, 4.7 times more Fat, 1.6 times more Omega 3, 4.2 times more Omega 6, 9.9 times more Carbohydrate, 1.9 times more Fiber and 20.9 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein