Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	5.06% 147kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	266% 346g	130g per day for Men 19-50 years
Sugars	22.3% 16g	239% 173g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	39.7% 15g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	373% 3358μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	438% 5.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	539% 7mg	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	11% 43.7μg	350% 1401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	875% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	233% 210mg	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	26.7% 4mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	14% 139mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	26.3% 2.1mg	787% 63mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	42.5% 0.98mg	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	17.6% 123mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Cooked Frozen Carrots have 1.7 times more Vitamin B5, 9.2 times more Vitamin E and 22.7 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.6 times more Vitamin A, 44.1 times more Vitamin B1, 40.5 times more Vitamin B2, 42.4 times more Vitamin B3, 21 times more Vitamin B6, 32.1 times more Vitamin B9, more Vitamin B12 and 23 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Cooked Frozen Carrots have 26.4 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2 times more Calcium, 2.9 times more Copper, 29.9 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese, 4.5 times more Phosphorus, 10.8 times more Selenium, 9.1 times more Sodium and 1.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 5.5 times more Omega 3 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 10.9 times more Energy, 5.1 times more Fat, 8 times more Saturated Fat, 11.3 times more Carbohydrate, 10.7 times more Sugars and 5.8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, chocolate-flavored frosted puffed corn offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6 in 14 ounces.