Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Carrots	Recommended Dietary Allowance
Energy	54% 1572kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	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	264% 344g	25% 32.6g	130g per day for Men 19-50 years
Sugars	228% 165g	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	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	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	507% 6.6mg	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	662% 2647μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	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 ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Carrots	Recommended Dietary Allowance
Calcium	13% 131mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	1488% 119mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	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	42.5% 298mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	167% 2512mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Boiled Carrots:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 18.9 times more Vitamin B1, 32 times more Vitamin B2, 25.8 times more Vitamin B3, 10.8 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 5.6 times more Vitamin C and more Vitamin D than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 10.3 times more Vitamin A, 2.1 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K
• 14 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Boiled Carrots:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 7.1 times more Copper, 88.2 times more Iron, 2.5 times more Phosphorus, 11.4 times more Selenium, 10.9 times more Sodium and 62.5 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 2.2 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Boiled Carrots contain similar levels of Calcium and Magnesium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 11.3 times more Energy, 23.2 times more Fat, 40.5 times more Saturated Fat, 32 times more Omega 3, 10.9 times more Omega 6, 10.5 times more Carbohydrate, 12.1 times more Sugars and 5.5 times more Protein than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein