Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Cooked Frozen Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	8.9% 2.84g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	45.3% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	100% 131g	130g per day for Men 19-50 years
Sugars	11% 8.1g	2.8% 2.04g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	187% 1679μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	28% 0.25mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	45.5% 1.05mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	125% 1879mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 27.8 times more Vitamin B1, 13.7 times more Vitamin B2, 16 times more Vitamin B3, 4 times more Vitamin B5, 13.9 times more Vitamin B9, 3.6 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained Frozen Carrots.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of Cooked Frozen Carrots have 26 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.1 times more Calcium, 1.5 times more Copper, 8.9 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, 5 times more Phosphorus, 6.7 times more Selenium, 16.1 times more Sodium and 2.8 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original 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 times more Sugars and 1.4 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 12.6 times more Energy, 27.1 times more Fat, 11.9 times more Saturated Fat, 10 times more Omega 3, 13.4 times more Omega 6, 8.5 times more Carbohydrate and 16.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein