Comparing Nutrients in 14 ounces Boiled Carrots VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	4.8% 139kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	40.2% 6.84g	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	245% 319g	130g per day for Men 19-50 years
Sugars	19% 13.7g	115% 83.3g	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	74% 28g	38g per day for Men 19-50 years
Protein	5.4% 3g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	376% 3382μg	327% 2941μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	519% 6.75mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	177% 1060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	12% 119mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	132% 1.2mg	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	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	94% 393mg	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	175% 1226mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	157% 2350mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, POST, ALPHA-BITS per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 14 ounces of Boiled Carrots have 3.3 times more Vitamin E and 9.8 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 19.7 times more Vitamin B1, 31.8 times more Vitamin B2, 25.9 times more Vitamin B3, 3.3 times more Vitamin B5, 11.1 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 5.6 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, POST, ALPHA-BITS provide similar amounts of Vitamin A per 14 ounces.
• 14 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Boiled Carrots vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 14 ounces of Boiled Carrots have 75.1 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 17.6 times more Copper, 88.2 times more Iron, 9.9 times more Magnesium, 10.3 times more Phosphorus, 29.9 times more Selenium, 10.2 times more Sodium and 25 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 11.1 times more Energy, 25.6 times more Fat, 36.7 times more Saturated Fat, 77 times more Omega 3, 19.8 times more Omega 6, 9.8 times more Carbohydrate, 6.1 times more Sugars, 2.4 times more Fiber and 13.2 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein