Comparing Nutrients in 14 ounces Carrots VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Carrots	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	5.6% 163kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.86% 0.6g	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	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	54.7% 71g	130g per day for Men 19-50 years
Sugars	26% 19g	47.7% 34.6g	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	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	368% 3314μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	77.2% 1mg	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	49.6% 198μg	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	26% 23.4mg	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	17.5% 2.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	13% 131mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	32.6% 0.29mg	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	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	80.4% 1.85mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Raw Carrots have 6.1 times more Vitamin A, 1.5 times more Vitamin B5, 59 times more Vitamin C, 7.3 times more Vitamin E and 26.4 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Raw Carrots have 3.8 times more Potassium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.7 times more Calcium, 1.6 times more Copper, 7.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 16 times more Selenium, 1.6 times more Sodium and 1.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.2 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 2.1 times more Energy, 2.9 times more Omega 6, 1.9 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.