Comparing Nutrients in 500 calories Boiled CarrotsVS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 500 calories

Boiled Carrots

1429g

Crackers, whole grain, sandwich-type, with peanut butter filling

108g

Crackers, whole grain, sandwich-type, with peanut butter filling have 13.3 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Crackers, whole grain, sandwich-type, with peanut butter filling

12%

41%

47%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Crackers, whole grain, sandwich-type, with peanut butter filling

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.65%2.57g

Fat

23.5%22.8g

2.57 gvs22.8 g

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

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1.34%0.43g

Saturated Fat

15.2%4.87g

0.43 gvs4.87 g

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

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0.89%0.014g

Omega 3

32%0.51g

0.014 gvs0.51 g

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

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7.3%1.24g

Omega 6

25.4%4.3g

1.24 gvs4.3 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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90%117g

Carbohydrate

45%58.7g

117 gvs58.7 g

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

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68%49.3g

Sugars

14%10g

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

49.3 gvs10 g

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

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7.1%5.14g

Fructose

≤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]

5.14 gvsNA g

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

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%5.7g

Glucose

5.7 gvsNA g

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

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%38.6g

Sucrose

38.6 gvsNA g

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

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113%43g

Fiber

26.6%10g

43 gvs10 g

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

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19.4%11g

Protein

27%15g

11 gvs15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Carrotsvs Crackers, whole grain, sandwich-type, with peanut butter filling

1352%12171μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12171 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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78.6%0.94mg

Vitamin B1

30%0.36mg

Thiamine

0.94 mgvs0.36 mg

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

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48.4%0.63mg

Vitamin B2

19%0.25mg

Riboflavin

0.63 mgvs0.25 mg

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

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57.6%9.2mg

Vitamin B3

42%6.75mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs6.75 mg

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

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66.3%3.3mg

Vitamin B5

Pantothenic acid

3.3 mgvsNA mg

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

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168%2.2mg

Vitamin B6

18%0.24mg

Pyridoxine

2.2 mgvs0.24 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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50%200μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

200 μgvs79.6 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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57%51.4mg

Vitamin C

0%0mg

Ascorbic acid

51.4 mgvs0 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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98%14.7mg

Vitamin E

19%2.83mg

Tocopherols and Tocotrienols

14.7 mgvs2.83 mg

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

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163%196μg

Vitamin K

4.03%4.84μg

Phytomenadione or phylloquinone

196 μgvs4.84 μg

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

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Minerals

Boiled Carrotsvs Crackers, whole grain, sandwich-type, with peanut butter filling

43%429mg

Calcium

3.55%35.5mg

429 mgvs35.5 mg

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

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27%0.24mg

Copper

37%0.33mg

0.24 mgvs0.33 mg

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

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17%679μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

679 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.7%4.86mg

Iron

41.3%3.3mg

4.86 mgvs3.3 mg

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

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34%143mg

Magnesium

27.4%115mg

143 mgvs115 mg

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

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96%2.2mg

Manganese

2.2 mgvsNA mg

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

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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 .

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61.2%429mg

Phosphorus

39.3%275mg

429 mgvs275 mg

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

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99%3357mg

Potassium

10.4%355mg

3357 mgvs355 mg

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

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18%10μg

Selenium

36.6%20μg

10 μgvs20 μg

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

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55.2%829mg

Sodium

45.5%683mg

829 mgvs683 mg

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

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26%2.86mg

Zinc

20%2.2mg

2.86 mgvs2.2 mg

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

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35%1288g

Water

0.21%7.87g

1288 gvs7.87 g

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

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Crackers, whole grain, sandwich-type, with peanut butter filling:

Boiled and Drained Carrots have more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 9.2 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 40.4 times more Vitamin K than Crackers, whole grain, sandwich-type, with peanut butter filling.
Both Boiled and Drained Carrots as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Crackers, whole grain, sandwich-type, with peanut butter filling:

Boiled and Drained Carrots have 12.1 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 9.5 times more Potassium, 1.2 times more Sodium, 1.3 times more Zinc and 163.7 times more Water than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.4 times more Copper and 2 times more Selenium than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 2 times more Carbohydrate, 4.9 times more Sugars and 4.2 times more Fiber than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 8.9 times more Fat, 11.4 times more Saturated Fat, 36 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Carrots as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltCrackers, whole grain, sandwich-type, with peanut butter fillingVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Crackers, water biscuitsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Crackers, water biscuits

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: