Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Canned Carrots with Liquids and Salt
9%
5%
86%
7 oz ▼

Macro Nutrients

24%697kcal
Energy
1.57%45.6kcal
697 kcalvs45.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy
3.07%2.98g
Fat
0.29%0.28g
2.98 gvs0.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
1.5%0.48g
Saturated Fat
0.16%0.05g
0.48 gvs0.05 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat
4.1%0.065g
Omega 3
0.99%0.016g
0.065 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3
7.2%1.23g
Omega 6
0.65%0.11g
1.23 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol
120%157g
Carbohydrate
8.2%10.7g
157 gvs10.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
NA
Sugars
6.73%4.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose
61.6%23.4g
Fiber
9.4%3.57g
23.4 gvs3.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
46.4%26g
Protein
2.06%1.15g
26 gvs1.15 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
135%1216μg
RAE, retinol activity equivalents
0 μgvs1216 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
60.4%0.72mg
Vitamin B1
3.14%0.038mg
Thiamine
0.72 mgvs0.038 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1
41.4%0.54mg
Vitamin B2
4.12%0.054mg
Riboflavin
0.54 mgvs0.054 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2
67%10.7mg
Vitamin B3
5.22%0.84mg
Niacin, nicotinic acid, niacinamide
10.7 mgvs0.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
49.2%2.46mg
Vitamin B5
5.5%0.28mg
Pantothenic acid
2.46 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
24.3%0.32mg
Vitamin B6
17%0.22mg
Pyridoxine
0.32 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7
17.4%69.5μg
Vitamin B9
3.97%16μg
Folates and Folic Acid
69.5 μgvs16 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
4.4%3.97mg
Ascorbic acid
0 mgvs3.97 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
9.66%1.45mg
Tocopherols and Tocotrienols
NA mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E
NA
Vitamin K
16.2%19.4μg
Phytomenadione or phylloquinone
NA μgvs19.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

4.56%45.6mg
Calcium
6.15%61.5mg
45.6 mgvs61.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
77%0.69mg
Copper
22.7%0.2mg
0.69 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride
115%9.23mg
Iron
13%1.03mg
9.23 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron
63.3%266mg
Magnesium
4.25%18mg
266 mgvs18 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
302%6.95mg
Manganese
39%0.89mg
6.95 mgvs0.89 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum
86.5%605mg
Phosphorus
5.67%39.7mg
605 mgvs39.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
18.4%627mg
Potassium
10%343mg
627 mgvs343 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
271%149μg
Selenium
1.44%0.79μg
149 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
0.26%3.97mg
Sodium
31.8%476mg
3.97 mgvs476 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium
47%5.18mg
Zinc
5.23%0.58mg
5.18 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.26%9.53g
Water
5%185g
9.53 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water
Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Canned Carrots with Liquids and Salt:
Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Canned Carrots with Liquids and Salt:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: