Comparing Nutrients in 300 calories Crackers, toast thins, low sodiumVS Carrots

Weight per 300 calories

Crackers, toast thins, low sodium

68g

Carrots

732g

Crackers, toast thins, low sodium have 10.8 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, toast thins, low sodium or Carrots?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium

33%

61%

Carrots

87%

300 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

11.3%11g

Fat

1.8%1.76g

11 gvs1.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat

6.84%2.2g

Saturated Fat

0.73%0.23g

2.2 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat

41%0.66g

Omega 3

0.91%0.015g

0.66 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3

30.5%5.2g

Omega 6

4.3%0.73g

5.2 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

35.3%46g

Carbohydrate

54%70g

46 gvs70 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate

12%8.76g

Sugars

48%34.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.76 gvs34.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars

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]

NA gvs4.02 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose

Glucose

%4.3g

NA gvs4.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose

Sucrose

%26.3g

NA gvs26.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose

17.3%6.6g

Fiber

54%20.5g

6.6 gvs20.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber

7.8%4.38g

Protein

12%6.8g

4.38 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, toast thins, low sodiumvs 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

40.2%0.48mg

Thiamine

0.25 mgvs0.48 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

6.63%0.086mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.086 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

15.8%2.53mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

2.53 mgvs7.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

40%2mg

Pantothenic acid

NA mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

16%0.21mg

Vitamin B6

77.7%1mg

Pyridoxine

0.21 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6

Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

5.6%22.4μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

22.4 μgvs139 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

48%43mg

Ascorbic acid

0 mgvs43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

7.65%1.15mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

1.15 mgvs4.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E

15.6%18.7μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

18.7 μgvs97 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Crackers, toast thins, low sodiumvs Carrots

0%0mg

Calcium

24%241mg

0 mgvs241 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium

23%0.21mg

Copper

36.6%0.33mg

0.21 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

29.5%2.36mg

Iron

27.4%2.2mg

2.36 mgvs2.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron

16.5%69.2mg

Magnesium

21%88mg

69.2 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium

Manganese

45.5%1.05mg

NA mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

Molybdenum

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 .

Find Baked Products rich in Molybdenum

25.8%181mg

Phosphorus

36.6%256mg

181 mgvs256 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus

6.1%208mg

Potassium

69%2341mg

208 mgvs2341 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium

57%31.3μg

Selenium

1.33%0.73μg

31.3 μgvs0.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium

8%120mg

Sodium

33.7%505mg

120 mgvs505 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium

12%1.3mg

Zinc

16%1.76mg

1.3 mgvs1.76 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc

0.15%5.5g

Water

17.5%646g

5.5 gvs646 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Crackers, toast thins, low sodium vs Carrots:

Raw Carrots contain more Vitamin A, 1.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.8 times more Vitamin B3, 4.9 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 5.2 times more Vitamin K than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, toast thins, low sodium vs Carrots:

Crackers, toast thins, low sodium have 42.8 times more Selenium than Raw Carrots.
While Raw Carrots contain more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 11.3 times more Potassium, 4.2 times more Sodium, 1.3 times more Zinc and 117.2 times more Water than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Raw Carrots have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, toast thins, low sodium have 6.2 times more Fat, 9.4 times more Saturated Fat, 44.9 times more Omega 3 and 7.1 times more Omega 6 than Raw Carrots.
While Raw Carrots contain 1.5 times more Carbohydrate, 4 times more Sugars, 3.1 times more Fiber and 1.6 times more Protein than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Crackers, toast thins, low sodium as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter fillingCarrotsVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Crackers, toast thins, low sodiumVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, toast thins, low sodium or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: