Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Carrots	Recommended Dietary Allowance
Energy	50.8% 1472kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	221% 287g	29.2% 38g	130g per day for Men 19-50 years
Sugars	169% 122g	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	72% 27.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	62.5% 35g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.04mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	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	237% 949μg	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	3.53% 3.18mg	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	14.6% 2.2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Carrots	Recommended Dietary Allowance
Calcium	118% 1179mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	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	531% 42.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	384% 8.83mg	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	168% 1175mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	137% 2048mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.9% 33g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 13.5 times more Vitamin B1, 17.5 times more Vitamin B2, 12.2 times more Vitamin B3, 2.5 times more Vitamin B5, 8.7 times more Vitamin B6 and 12.6 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 7.4 times more Vitamin C and 6.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Raw Carrots have similar amounts of Vitamin E per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 9 times more Calcium, 8.1 times more Copper, 35.7 times more Iron, 7.7 times more Magnesium, 15.6 times more Manganese, 8.5 times more Phosphorus, 164 times more Selenium, 7.5 times more Sodium and 8.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 10.6 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 9 times more Energy, 29.1 times more Fat, 33.4 times more Saturated Fat, 228 times more Omega 3, 27.8 times more Omega 6, 7.6 times more Carbohydrate, 6.5 times more Sugars, 2.5 times more Fiber and 9.5 times more Protein than Raw Carrots.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.