Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	5.06% 147kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	13% 2.23g	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	275% 358g	130g per day for Men 19-50 years
Sugars	22.3% 16g	293% 213g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	373% 3358μg	367% 3302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	463% 5.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	459% 73.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	580% 7.54mg	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	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	926% 22.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	88% 0.79mg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	17.6% 123mg	129% 901mg	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	351% 193μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, POST, GOLDEN CRISP per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP:

• 14 ounces of Cooked Frozen Carrots have more Vitamin C, 3.1 times more Vitamin E and 15.1 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 46.7 times more Vitamin B1, 43.2 times more Vitamin B2, 44.5 times more Vitamin B3, 22.6 times more Vitamin B6, 33.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin A per 14 ounces.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 14 ounces of Cooked Frozen Carrots have 2.3 times more Calcium and 64.5 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 2.4 times more Copper, 12.6 times more Iron, 5.4 times more Magnesium, 7.3 times more Phosphorus, 81 times more Selenium, 1.6 times more Sodium and 16 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 10.3 times more Energy, 1.9 times more Omega 6, 11.7 times more Carbohydrate, 13.1 times more Sugars, 1.5 times more Fiber and 9.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein