Comparing Nutrients in 14 ounces Carrots VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Carrots	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	34% 44.3g	130g per day for Men 19-50 years
Sugars	26% 19g	0.38% 0.28g	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	3% 2.2g	0% 0g	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	% 2.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0.28g	g per day for Men 19-50 years
Fiber	29.2% 11g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	13% 131mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	39% 0.9mg	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	20% 139mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.27% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Raw Carrots have 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin C, 22 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Carrots vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Raw Carrots have 1.5 times more Magnesium, 1.3 times more Phosphorus, 13.9 times more Potassium and 17.3 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 3.8 times more Calcium, 15.7 times more Iron and 1.6 times more Manganese than Raw Carrots.
• Both Raw Carrots and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 67.7 times more Sugars and 7 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.4 times more Energy, 2 times more Omega 6 and 1.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Carrots as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 14 oz.