Comparing Nutrients in 14 ounces Frozen Carrots VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Frozen Carrots	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	4.93% 143kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	30.3% 5.15g	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	244% 317g	130g per day for Men 19-50 years
Sugars	26% 19g	94% 68g	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	12.4% 9g	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	% 8g	g per day for Men 19-50 years
Sucrose	% 16g	% 49.6g	g per day for Men 19-50 years
Fiber	34.5% 13g	177% 67g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	313% 2818μg	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	2076% 27mg	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	1368% 5473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3422% 82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.92mg	1057% 951mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.26mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	14.3% 143mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	152% 1.37mg	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	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	598% 13.8mg	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	302% 2115mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2321% 255mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS RALSTON Wheat Bran flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs RALSTON Wheat Bran flakes:

• 14 ounces of Frozen Carrots have 1.3 times more Vitamin A and 6.5 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 107.1 times more Vitamin B1, 197 times more Vitamin B2, 195.2 times more Vitamin B3, 159.4 times more Vitamin B5, 71.6 times more Vitamin B6, 137.9 times more Vitamin B9, more Vitamin B12, 95.9 times more Vitamin C, more Vitamin D and 141.2 times more Vitamin E than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Frozen Carrots vs RALSTON Wheat Bran flakes:

• 14 ounces of Frozen Carrots have 35.6 times more Water than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.7 times more Copper, 153.8 times more Iron, 15.8 times more Magnesium, 20.3 times more Manganese, 16.2 times more Phosphorus, 2.7 times more Potassium, 13.1 times more Selenium, 8.6 times more Sodium and 194.9 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and RALSTON Wheat Bran flakes contain similar levels of Calcium per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 10.8 times more Energy, 7.3 times more Fat, 5.1 times more Omega 3, 5.3 times more Omega 6, 10.1 times more Carbohydrate, 3.6 times more Sugars, 7.3 times more Fructose, 5.1 times more Fiber and 13.1 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein