Comparing Nutrients in 100 grams Frozen Carrots VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Frozen Carrots	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	1.24% 36kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	14.4% 10.4g	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	0.43% 0.31g	0.25% 0.18g	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	% 0.4g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 9.7g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	14% 0.18mg	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	2.5% 10μg	14.5% 58μg	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	2.78% 2.5mg	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	3.8% 0.57mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	3.6% 36mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	22% 0.2mg	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	5.5% 0.44mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	40% 0.92mg	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	4.7% 33mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Crackers, standard snack-type, with whole wheat per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Frozen Carrots have more Vitamin A, more Vitamin C and 1.2 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 7.3 times more Vitamin B1, 6.6 times more Vitamin B2, 9.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.8 times more Vitamin B9 and 5.1 times more Vitamin E than Frozen Carrots, Unprepared.
• 100 grams of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Frozen Carrots have 33 times more Water than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 4.6 times more Calcium, 2.7 times more Copper, 8.3 times more Iron, 3.9 times more Magnesium, 5.4 times more Manganese, 10.8 times more Phosphorus, 12.4 times more Selenium, 11 times more Sodium and 3.4 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium per 100 grams.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, standard snack-type, with whole wheat contain 12.9 times more Energy, 38.8 times more Fat, 92.4 times more Saturated Fat, 52.5 times more Omega 3, 28.5 times more Omega 6, 8.7 times more Carbohydrate, 2.2 times more Sugars, 1.5 times more Fiber and 9.3 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein