Comparing Nutrients in 7 ounces Crackers, whole-wheat, low salt VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Crackers, whole-wheat, low salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	30.3% 879kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	1% 0.73g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	55% 21g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	31% 17.5g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.2% 0.4mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13% 0.17mg	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	14% 55.6μg	5.46% 22μg	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	5.07% 4.56mg	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	11.4% 1.7mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.5μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	18% 0.16mg	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	76.4% 6.1mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	14.4% 0.33mg	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	83.6% 585mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, low salt versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, whole-wheat, low salt vs Cooked Frozen Carrots:

• 7 ounces of Crackers, whole-wheat, low salt have 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 10.9 times more Vitamin B3, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin C and 1.6 times more Vitamin K than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Cooked Frozen Carrots provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole-wheat, low salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, whole-wheat, low salt vs Cooked Frozen Carrots:

• 7 ounces of Crackers, whole-wheat, low salt have 1.4 times more Calcium, 5.4 times more Copper, 5.8 times more Iron, 9 times more Magnesium, 13.5 times more Manganese, 9.5 times more Phosphorus, 1.5 times more Potassium, 24.5 times more Selenium, 3.2 times more Sodium and 6.1 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 33.5 times more Water than Crackers, whole-wheat, low salt.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat, low salt have 12 times more Energy, 25.3 times more Fat, 28.3 times more Saturated Fat, 8.5 times more Omega 3, 21.5 times more Omega 6, 8.9 times more Carbohydrate, 3.2 times more Fiber and 15.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 11 times more Sugars than Crackers, whole-wheat, low salt.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein