Comparing Nutrients in 7 ounces Crackers, melba toast, rye (includes pumpernickel) VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Frozen Carrots	Recommended Dietary Allowance
Energy	26.6% 772kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	NA	0.85% 0.62g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	41.8% 16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	41% 23g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14.5% 0.19mg	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	42% 169μg	4.96% 20μg	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	0% 0mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Frozen Carrots	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	16.3% 0.15mg	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	91% 7.3mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	14.8% 0.34mg	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	52% 363mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	140% 76.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.26% 9.72g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, rye (includes pumpernickel) versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Frozen Carrots:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 10.8 times more Vitamin B1, 7.7 times more Vitamin B2, 10.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 8.5 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Frozen Carrots provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Frozen Carrots:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 2.2 times more Calcium, 5.4 times more Copper, 8.4 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 5.5 times more Phosphorus, 55.3 times more Selenium, 13.2 times more Sodium and 4.1 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 18.4 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Frozen Carrots contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 10.8 times more Energy, 7.4 times more Fat, 6.2 times more Omega 3, 5 times more Omega 6, 9.8 times more Carbohydrate, 2.4 times more Fiber and 14.9 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein