Comparing Nutrients in 14 ounces Boiled Carrots VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	4.8% 139kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2% 0.34g	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	262% 340g	130g per day for Men 19-50 years
Sugars	19% 13.7g	196% 142g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.4% 3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	376% 3382μg	342% 3080μg	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	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	427% 68.3mg	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	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	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	183% 1095IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	12% 119mg	8.73% 87.3mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	157% 2358mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	188% 20.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES 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, COCOA PEBBLES:

• 14 ounces of Boiled Carrots have more Vitamin C, 7.9 times more Vitamin E and 10.5 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 19.7 times more Vitamin B1, 34.1 times more Vitamin B2, 26.7 times more Vitamin B3, 11.1 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, POST, COCOA PEBBLES 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, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

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

• 14 ounces of Boiled Carrots have 1.4 times more Calcium, 1.2 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 17.6 times more Copper, 18.2 times more Iron, 3.1 times more Magnesium, 3.2 times more Phosphorus, 20 times more Selenium, 10.2 times more Sodium and 26 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.9 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 11.3 times more Energy, 22.8 times more Fat, 120 times more Saturated Fat, 10.4 times more Carbohydrate, 10.4 times more Sugars and 6.3 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.