Comparing Nutrients in 14 ounces Boiled Carrots VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	10%	1%	89%

Macro Nutrients

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	4.8% 139kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	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	246% 320g	130g per day for Men 19-50 years
Sugars	19% 13.7g	153% 111g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	5.4% 3g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	376% 3382μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	347% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	425% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	531% 6.9mg	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	882% 3528μg	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	4.4% 3.97mg	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	0.79% 0.12mg	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, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	12% 119mg	126% 1262mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	NA	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	1552% 124mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 14 ounces of Boiled Carrots have 3.6 times more Vitamin C, 34.3 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 14 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 15.9 times more Vitamin B1, 21.1 times more Vitamin B2, 26.5 times more Vitamin B3, 11.4 times more Vitamin B6 and 63.5 times more Vitamin B9 than Boiled and Drained Carrots.
• 14 ounces of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 14 ounces of Boiled Carrots have 1.8 times more Potassium, 11.6 times more Sodium and 15.3 times more Water than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 14 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 10.6 times more Calcium, 92 times more Iron, 1.5 times more Magnesium, 4.2 times more Phosphorus and 2.5 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.7 times more Fiber than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 14 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 10.5 times more Energy, 9.8 times more Carbohydrate, 8.1 times more Sugars and 11.6 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein