Comparing Nutrients in 14 ounces Boiled Carrots VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%

Macro Nutrients

	Boiled Carrots	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	42.3% 55g	130g per day for Men 19-50 years
Sugars	19% 13.7g	0.49% 0.36g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	5.4% 3g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	10.7% 0.14mg	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	14% 55.6μg	26.8% 107μg	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	16% 14.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	12% 119mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	6.4% 0.15mg	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	17% 119mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.05% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 14 ounces of Boiled Carrots have more Vitamin A, 5.7 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin C, 51.5 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 14 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 14 ounces of Boiled Carrots have 30 times more Calcium, 2 times more Magnesium, 4.2 times more Manganese, 2.1 times more Phosphorus and 10.7 times more Potassium than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 14 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.7 times more Iron, 3.9 times more Selenium and 3.8 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Selenium
• 14 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium, Manganese and Potassium
• Both Boiled and Drained Carrots as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Copper and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 38.3 times more Sugars and 4.3 times more Fiber than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 14 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.9 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• 14 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.