Comparing Nutrients in 14 ounces Frozen Carrots VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Frozen Carrots	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	4.93% 143kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	262% 341g	130g per day for Men 19-50 years
Sugars	26% 19g	243% 176g	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	1.7% 1.23g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	313% 2818μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	541% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	564% 7.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	539% 86.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	665% 8.65mg	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	9.92% 39.7μg	1525% 6100μg	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	11% 9.92mg	0.44% 0.4mg	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	15% 2.26mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	66.6% 0.6mg	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	22% 1.75mg	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	192% 2874mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	590% 65mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 14 ounces of Frozen Carrots have 26.3 times more Vitamin A, 25 times more Vitamin C, 1.4 times more Vitamin E and 16 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 37.2 times more Vitamin B1, 49.9 times more Vitamin B2, 46.8 times more Vitamin B3, 2 times more Vitamin B5, 22.9 times more Vitamin B6 and 153.7 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 14 ounces of Frozen Carrots have 3.3 times more Calcium, 1.3 times more Potassium and 36 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2 times more Copper, 45 times more Iron, 4.6 times more Magnesium, 5.1 times more Phosphorus, 9.3 times more Selenium, 10.6 times more Sodium and 49.6 times more Zinc than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 11 times more Energy, 10.5 times more Fat, 65.6 times more Saturated Fat, 2.9 times more Omega 6, 10.9 times more Carbohydrate, 9.3 times more Sugars and 5.7 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Frozen Carrots, Unprepared as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in 14 ounces.