Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Cooked Frozen Carrots	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	1.28% 37kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	49.3% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	38% 6.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	0% 0g	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	0.39% 0.28g	NA	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	94% 846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	38.8% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	16.4% 0.21mg	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	2.75% 11μg	20.5% 82μg	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	2.56% 2.3mg	0% 0mg	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	6.73% 1mg	7.93% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	3.5% 35mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	29.6% 0.27mg	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	6.63% 0.53mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	65% 1.5mg	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	4.43% 31mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.27% 9.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Crackers, saltines, whole wheat (includes multi-grain) per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 grams of Cooked Frozen Carrots have more Vitamin A and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 15.5 times more Vitamin B1, 6.1 times more Vitamin B2, 10.6 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6, 7.5 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 grams of Cooked Frozen Carrots have more Calcium and 9.2 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 3.2 times more Copper, 9.7 times more Iron, 6.4 times more Magnesium, 8.9 times more Manganese, 6.3 times more Phosphorus, 43 times more Selenium, 20.6 times more Sodium and 4.2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Potassium per 100 grams.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 10.8 times more Energy, 15.8 times more Fat, 17.9 times more Omega 3, 22.3 times more Omega 6, 8.8 times more Carbohydrate, 2 times more Fiber and 12.3 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein