Comparing Nutrients in 14 ounces Carrots VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%

Macro Nutrients

	Carrots	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	4.1% 0.69g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	23% 8.73g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	13.4% 0.17mg	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	4.96% 20μg	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% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Calcium	13% 131mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	38% 0.34mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	83% 1.9mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	8.75% 298mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 14 ounces of Carrots have more Vitamin A, 1.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Carrots as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 14 ounces of Carrots have 4.1 times more Calcium, 4.3 times more Potassium and 23 times more Sodium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 1.9 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Raw Carrots.
• Both Carrots and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain similar levels of Water per 14 ounces.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 1.3 times more Fiber than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 1.5 times more Energy, 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy and Protein
• Both Raw Carrots as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.