Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Carrots	Recommended Dietary Allowance
Energy	50% 1453kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	29.2% 38g	130g per day for Men 19-50 years
Sugars	158% 115g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	86.7% 33g	29.2% 11g	38g per day for Men 19-50 years
Protein	61% 34.2g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.13mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	203% 814μg	19% 75.4μg	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	5.3% 4.76mg	26% 23.4mg	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	11% 1.67mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Carrots	Recommended Dietary Allowance
Calcium	96% 964mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	436% 35mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	24.7% 0.57mg	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	167% 1167mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	120% 1802mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 11.1 times more Vitamin B1, 17.9 times more Vitamin B2, 12.4 times more Vitamin B3, 7.1 times more Vitamin B6 and 10.8 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 4.9 times more Vitamin C and 1.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Raw Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 7.4 times more Calcium, 29.3 times more Iron, 7.3 times more Magnesium, 8.4 times more Phosphorus, 6.6 times more Sodium and 8.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 13.3 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 8.9 times more Energy, 19.2 times more Fat, 27.5 times more Saturated Fat, 8 times more Carbohydrate, 6.1 times more Sugars, 3 times more Fiber and 9.3 times more Protein than Raw Carrots.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.