Comparing Nutrients in 14 ounces Cereals, QUAKER, hominy grits, white, regular, dry VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, regular, dry	Boiled Carrots	Recommended Dietary Allowance
Energy	49.4% 1433kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	62.4% 35g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, regular, dry	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	203% 814μg	14% 55.6μg	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	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	3.18% 0.48mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, regular, dry	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	NA	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	219% 17.5mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	41.4% 290mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	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	0.26% 3.97mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, hominy grits, white, regular, dry vs Boiled Carrots:

• Cereals, QUAKER, hominy grits, white, regular, dry have 9.2 times more Vitamin B1, 8.2 times more Vitamin B2, 8.2 times more Vitamin B3 and 14.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C and 8.6 times more Vitamin E than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, hominy grits, white, regular, dry vs Boiled Carrots:

• Cereals, QUAKER, hominy grits, white, regular, dry have 13 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Calcium, 1.7 times more Potassium, 58 times more Sodium and 9 times more Water than Cereals, QUAKER, hominy grits, white, regular, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, hominy grits, white, regular, dry have 10.3 times more Energy, 8.9 times more Fat, 9.6 times more Carbohydrate and 11.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.4 times more Sugars and 1.9 times more Fiber than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.