Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Carrots

Weight per 500 calories

Crackers, standard snack-type, with whole wheat

108g

Carrots

1220g

Crackers, standard snack-type, with whole wheat have 11.3 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 500 calories - Crackers, standard snack-type, with whole wheat or Carrots?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat

35%

59%

Carrots

87%

500 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole wheatvs Carrots

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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20%19.3g

Fat

3%2.93g

19.3 gvs2.93 g

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

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14.7%4.7g

Saturated Fat

1.2%0.39g

4.7 gvs0.39 g

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

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60.2%0.96g

Omega 3

1.52%0.024g

0.96 gvs0.024 g

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

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44.7%7.6g

Omega 6

7.17%1.2g

7.6 gvs1.2 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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56.8%74g

Carbohydrate

90%117g

74 gvs117 g

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

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15.5%11.3g

Sugars

79.7%58g

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

11.3 gvs58 g

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

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0.27%0.19g

Fructose

9.25%6.7g

≤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]

0.19 gvs6.7 g

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

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%0.26g

Glucose

%7.2g

0.26 gvs7.2 g

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

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%10.5g

Sucrose

%43.8g

10.5 gvs43.8 g

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

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14%5.3g

Fiber

90%34g

5.3 gvs34 g

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

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14%7.87g

Protein

20.3%11.3g

7.87 gvs11.3 g

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

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Vitamins

Crackers, standard snack-type, with whole wheatvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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28.8%0.35mg

Vitamin B1

67%0.8mg

Thiamine

0.35 mgvs0.8 mg

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

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20%0.26mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.26 mgvs0.71 mg

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

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30%4.8mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

4.8 mgvs12 mg

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

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10.3%0.51mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

0.51 mgvs3.33 mg

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

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15%0.19mg

Vitamin B6

129%1.7mg

Pyridoxine

0.19 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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15.7%62.6μg

Vitamin B9

58%232μg

Folates and Folic Acid

62.6 μgvs232 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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0%0mg

Vitamin C

80%72mg

Ascorbic acid

0 mgvs72 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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21%3.13mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

3.13 mgvs8.05 mg

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

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12.8%15.3μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

15.3 μgvs161 μg

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

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Minerals

Crackers, standard snack-type, with whole wheatvs Carrots

18%180mg

Calcium

40.2%402mg

180 mgvs402 mg

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

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23.6%0.21mg

Copper

61%0.55mg

0.21 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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49.3%3.94mg

Iron

45.7%3.66mg

3.94 mgvs3.66 mg

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

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12%50.8mg

Magnesium

35%146mg

50.8 mgvs146 mg

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

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43%0.99mg

Manganese

76%1.74mg

0.99 mgvs1.74 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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55%384mg

Phosphorus

61%427mg

384 mgvs427 mg

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

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6.64%226mg

Potassium

115%3902mg

226 mgvs3902 mg

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

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17%9.4μg

Selenium

2.2%1.2μg

9.4 μgvs1.2 μg

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

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54%808mg

Sodium

56%841mg

808 mgvs841 mg

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

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11%1.2mg

Zinc

26.6%2.93mg

1.2 mgvs2.93 mg

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

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0.08%2.95g

Water

29%1077g

2.95 gvs1077 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 Crackers, standard snack-type, with whole wheat vs Carrots:

Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 6.5 times more Vitamin B5, 8.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 2.6 times more Vitamin E and 10.5 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Carrots:

Crackers, standard snack-type, with whole wheat have 7.7 times more Selenium than Raw Carrots.
While Raw Carrots contain 2.2 times more Calcium, 2.6 times more Copper, 2.9 times more Magnesium, 1.8 times more Manganese, 17.3 times more Potassium, 2.4 times more Zinc and 365.2 times more Water than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Raw Carrots have similar amounts of Iron, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, standard snack-type, with whole wheat have 6.6 times more Fat, 12 times more Saturated Fat, 39.5 times more Omega 3 and 6.2 times more Omega 6 than Raw Carrots.
While Raw Carrots contain 1.6 times more Carbohydrate, 5.1 times more Sugars, 34.5 times more Fructose, 6.5 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Raw Carrots have similar amounts of Energy per 500 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, standard snack-type, with whole wheatVS Cookies, coconut macaroonCarrotsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: