Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Carrots	Recommended Dietary Allowance
Energy	49% 1425kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	25% 32.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	19% 13.7g	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	0% 0g	1.97% 1.43g	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	% 0g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 10.7g	g per day for Men 19-50 years
Fiber	46% 17.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	46.7% 0.61mg	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	NA	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Carrots	Recommended Dietary Allowance
Calcium	318% 3179mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	1476% 118mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	232% 5.35mg	26.7% 0.62mg	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	95% 663mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Boiled Carrots:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 11.2 times more Vitamin B1, 8.5 times more Vitamin B2, 9.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Vitamin B6, more Vitamin C, 3.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Boiled Carrots:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 26.7 times more Calcium, 12.4 times more Copper, 87.5 times more Iron, 4.5 times more Magnesium, 8.7 times more Manganese, 5.6 times more Phosphorus and 6.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Potassium, 8.3 times more Sodium and 7.9 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.3 times more Energy, 8.2 times more Fat, 48 times more Omega 3, 9.2 times more Omega 6, 8.8 times more Carbohydrate, 1.5 times more Fiber and 15.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.8 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.