Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Carrots	Recommended Dietary Allowance
Energy	49.3% 1429kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	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	231% 300g	29.2% 38g	130g per day for Men 19-50 years
Sugars	195% 141g	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	42% 30.6g	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	% 30g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 79.4g	% 14.2g	g per day for Men 19-50 years
Fiber	60.6% 23g	29.2% 11g	38g per day for Men 19-50 years
Protein	64.6% 36g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Carrots	Recommended Dietary Allowance
Vitamin A	218% 1961μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	261% 3.14mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.6mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	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	211% 845μg	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	3.1% 2.78mg	26% 23.4mg	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	10.6% 1.6mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Carrots	Recommended Dietary Allowance
Calcium	93% 933mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	451% 36mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	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	166% 1159mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	116% 1746mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	71.4% 7.86mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	9.47% 350g	3700g per day for Men 19-50 years

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

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 12 times more Vitamin B1, 11.6 times more Vitamin B2, 10.7 times more Vitamin B3, 3 times more Vitamin B5, 8 times more Vitamin B6 and 11.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 1.7 times more Vitamin A, 8.4 times more Vitamin C, 1.7 times more Vitamin E and 5.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.1 times more Calcium, 7.1 times more Copper, 30.3 times more Iron, 6.8 times more Magnesium, 14.3 times more Manganese, 8.3 times more Phosphorus, 29 times more Selenium, 6.4 times more Sodium and 8.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 8.8 times more Energy, 16.7 times more Fat, 18.9 times more Saturated Fat, 21 times more Omega 3, 12.1 times more Omega 6, 7.9 times more Carbohydrate, 7.5 times more Sugars, 14 times more Fructose, 2.1 times more Fiber and 9.8 times more Protein than Raw Carrots.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.