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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Frozen Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	35.4% 6.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	99% 128g	130g per day for Men 19-50 years
Sugars	13% 9.45g	2.27% 1.65g	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% 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	% 0.79g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	157% 1409μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	12.2% 0.16mg	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	NA	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	5.5% 4.96mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	30.6% 0.28mg	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	110% 8.83mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	48.2% 1.1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9% 135mg	157% 2356mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.18% 6.6g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 19.1 times more Vitamin B1, 12.5 times more Vitamin B2, 12.7 times more Vitamin B3 and 3.1 times more Vitamin B5 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan provide similar amounts of Vitamin B6 per seven ounces.

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

• 7 ounces of Frozen Carrots have 1.4 times more Potassium and 27 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.8 times more Calcium, 1.9 times more Copper, 10.1 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 17.5 times more Sodium and 4 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 5.7 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 12.8 times more Energy, 37.6 times more Fat, 55.6 times more Saturated Fat, 22.1 times more Omega 3, 12.3 times more Omega 6, 8.2 times more Carbohydrate and 14.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein