Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	108% 1.72g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	72% 12.3g	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	109% 142g	130g per day for Men 19-50 years
Sugars	11% 8.1g	41% 29.8g	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	0.77% 0.56g	2.4% 1.75g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 18.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, wheat, reduced fat	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	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	23% 0.3mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	49% 0.44mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	184% 4.22mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, wheat, reduced fat per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Crackers, wheat, reduced fat:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 20.8 times more Vitamin B1, 7.3 times more Vitamin B2, 12.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, wheat, reduced fat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Crackers, wheat, reduced fat:

• 7 ounces of Cooked Frozen Carrots have 33.1 times more Water than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 2.3 times more Calcium, 2.7 times more Copper, 9.5 times more Iron, 4.3 times more Magnesium, 12.7 times more Manganese, 8.3 times more Phosphorus, 17.3 times more Selenium, 13.2 times more Sodium and 5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, wheat, reduced fat 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 oz of Crackers, wheat, reduced fat contain 12 times more Energy, 19.7 times more Fat, 17.6 times more Saturated Fat, 19.7 times more Omega 3, 21.4 times more Omega 6, 9.3 times more Carbohydrate, 3.7 times more Sugars and 16.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, wheat, reduced fat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein