Comparing Nutrients in 7 ounces Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Energy	29.7% 861kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	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	109% 142g	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	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	93% 1.12mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	61.5% 246μg	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, saltines, unsalted tops (includes oyster, soda, soup)	Frozen Carrots	Recommended Dietary Allowance
Calcium	23.6% 236mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	134% 10.7mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	29.8% 208mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	101% 1520mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) 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, saltines, unsalted tops (includes oyster, soda, soup) vs Frozen Carrots:

• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 12.8 times more Vitamin B1, 12.5 times more Vitamin B2, 11.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 12.4 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A, 2.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Frozen Carrots:

• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 3.3 times more Calcium, 2.7 times more Copper, 12.3 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 3.2 times more Phosphorus, 11.3 times more Sodium and 2.3 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.8 times more Potassium and 22 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 12.1 times more Energy, 25.7 times more Fat, 62.4 times more Saturated Fat, 5.1 times more Omega 3, 6.4 times more Omega 6, 9.1 times more Carbohydrate and 11.8 times more Protein than Frozen Carrots.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein