Comparing Nutrients in 7 ounces Frozen Carrots VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Frozen Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	192% 3.07g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	94% 122g	130g per day for Men 19-50 years
Sugars	13% 9.45g	22.4% 16.2g	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	0.85% 0.62g	0.79% 0.58g	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	% 0.79g	% 0.93g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 13.8g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	54% 8.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	9.6% 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	4.96% 20μg	45.6% 183μg	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	5.5% 4.96mg	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	7.54% 1.13mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	23% 0.21mg	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	11% 0.87mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	42.4% 0.97mg	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	9.36% 65.5mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	96% 1441mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Crackers, standard snack-type, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Crackers, standard snack-type, regular:

• 7 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 9.5 times more Vitamin B1, 12.3 times more Vitamin B2, 9.4 times more Vitamin B3, 2.2 times more Vitamin B5, 9.2 times more Vitamin B9, 5.3 times more Vitamin E and 3.9 times more Vitamin K than Frozen Carrots, Unprepared.
• 7 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Crackers, standard snack-type, regular:

• 7 ounces of Frozen Carrots have 2 times more Potassium and 28.7 times more Water than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 3.3 times more Calcium, 1.4 times more Copper, 9.2 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 7.5 times more Phosphorus, 9.6 times more Selenium, 10.7 times more Sodium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.4 times more Fiber than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 14.2 times more Energy, 57.5 times more Fat, 118.3 times more Saturated Fat, 90.9 times more Omega 3, 46.8 times more Omega 6, 7.8 times more Carbohydrate, 1.7 times more Sugars and 8.5 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein