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Comparing Nutrients in 300 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Carrots

Weight per 300 calories

Crackers, saltines, low salt (includes oyster, soda, soup)
71.3g
Carrots
732g

Crackers, saltines, low salt (includes oyster, soda, soup) have 10.3 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Carrots?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)
9%
19%
72%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Carrots
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.5%6.3g
Fat
1.8%1.76g
6.3 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.46%1.43g
Saturated Fat
0.73%0.23g
1.43 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19.5%0.31g
Omega 3
0.91%0.015g
0.31 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15%2.6g
Omega 6
4.3%0.73g
2.6 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40.7%53g
Carbohydrate
54%70g
53 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.2%1.6g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.6 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.23%0.16g
Fructose
5.55%4.02g
≤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]
0.16 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
%4.3g
0.16 gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%26.3g
0 gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.44%2.07g
Fiber
54%20.5g
2.07 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.77g
Protein
12%6.8g
6.77 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Carrots
0%0μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
0 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36.3%0.44mg
Vitamin B1
40.2%0.48mg
Thiamine
0.44 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.24 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.3%3.73mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
3.73 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.77%0.34mg
Vitamin B5
40%2mg
Pantothenic acid
0.34 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B6
77.7%1mg
Pyridoxine
0.043 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
100 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.67%0.064μg
Vitamin B12
0%0μg
Cobalamin
0.064 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
48%43mg
Ascorbic acid
0 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.32%0.8mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
0.8 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.14%11μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
11 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Carrots
8.48%84.8mg
Calcium
24%241mg
84.8 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.4%0.11mg
Copper
36.6%0.33mg
0.11 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.7%3.66mg
Iron
27.4%2.2mg
3.66 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.24%18mg
Magnesium
21%88mg
18 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg
Manganese
45.5%1.05mg
0.6 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.3%79mg
Phosphorus
36.6%256mg
79 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%516mg
Potassium
69%2341mg
516 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.56μg
Selenium
1.33%0.73μg
4.56 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
9.4%141mg
Sodium
33.7%505mg
141 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.3%0.58mg
Zinc
16%1.76mg
0.58 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.078%2.87g
Water
17.5%646g
2.87 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Carrots:
Comparing minerals per 300 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)CarrotsVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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