Comparing Nutrients in 14 ounces Carrots VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Carrots	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	5.6% 163kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	20% 3.4g	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	238% 310g	130g per day for Men 19-50 years
Sugars	26% 19g	120% 87.3g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	OAT BRAN FLAKES, HEALTH VALLEY	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	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	305% 3.97mg	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	198% 794μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	496% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	529% 476mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	13% 131mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	141% 1.27mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	501% 11.5mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS OAT BRAN FLAKES, HEALTH VALLEY per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Carrots have more Vitamin A, 1.2 times more Vitamin E and 7.3 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 11.4 times more Vitamin B1, 14.7 times more Vitamin B2, 10.2 times more Vitamin B3, 3.3 times more Vitamin B5, 7.2 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin B12 and 20.3 times more Vitamin C than Raw Carrots.
• 14 ounces of Carrots have insufficient amounts of Vitamin B12
• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Carrots as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Carrots have 26 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 2.4 times more Calcium, 7.1 times more Copper, 9.6 times more Iron, 11.9 times more Magnesium, 20.3 times more Manganese, 9.8 times more Phosphorus, 265 times more Selenium, 5.5 times more Sodium and 9.2 times more Zinc than Raw Carrots.
• Both Carrots and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Potassium per 14 ounces.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 9.3 times more Energy, 12.5 times more Fat, 31.3 times more Saturated Fat, 22.5 times more Omega 3, 8.5 times more Omega 6, 8.1 times more Carbohydrate, 4.6 times more Sugars, 2.9 times more Fiber and 10.8 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein