Comparing Nutrients in 100 calories Boiled Carrots VS Crackers, melba toast, plain, without salt

Weight per 100 calories

• Boiled Carrots: 286g
• Crackers, melba toast, plain, without salt: 25.6g

Crackers, melba toast, plain, without salt have 11.1 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Carrots or Crackers, melba toast, plain, without salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Boiled Carrots	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	1.83% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	15% 19.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	NA	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	1.4% 1.03g	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	% 1.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	4.25% 1.6g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	270% 2434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	8.82% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	1.93% 0.025mg	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	10% 40μg	7.95% 31.8μg	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	11.4% 10.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	8.23% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	3.6% 15mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	12.6% 0.29mg	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	12.2% 85.7mg	7.18% 50.3mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	1.52% 51.8mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.32% 4.87mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	6.96% 258g	0.035% 1.3g	3700g per day for Men 19-50 years

Boiled Carrots VS Crackers, Melba Toast, Plain, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Carrots or Crackers, melba toast, plain, without salt?

Lets compare vitamin content per 100 calories of Boiled Carrots vs Crackers, melba toast, plain, without salt:

• 100 calories of Boiled Carrots have more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 17.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, plain, without salt.
• 100 calories of Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Carrots as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled Carrots vs Crackers, melba toast, plain, without salt:

• 100 calories of Boiled Carrots have 3.6 times more Calcium, 1.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 13 times more Potassium, 34 times more Sodium and 197 times more Water than Crackers, melba toast, plain, without salt.
• While 100 kcal of Crackers, melba toast, plain, without salt contain 1.5 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, melba toast, plain, without salt contain similar levels of Iron and Zinc per 100 calories.
• 100 calories of Crackers, melba toast, plain, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Carrots have 5.3 times more Fiber than Crackers, melba toast, plain, without salt.
• While 100 kcal of Crackers, melba toast, plain, without salt contain 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, melba toast, plain, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled and Drained Carrots as well as Crackers, melba toast, plain, without salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.