Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Boiled Carrots	Recommended Dietary Allowance
Energy	52% 1508kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	275% 358g	25% 32.6g	130g per day for Men 19-50 years
Sugars	293% 213g	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	52.2% 20g	31.3% 12g	38g per day for Men 19-50 years
Protein	39% 22g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	367% 3302μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.56mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.4mg	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	580% 7.54mg	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	367% 1469μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	926% 22.2μg	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	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	332% 26.6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	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	129% 901mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Boiled Carrots:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 21.2 times more Vitamin B1, 36.4 times more Vitamin B2, 28.7 times more Vitamin B3, 12.4 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin C, 3.1 times more Vitamin E and 15.2 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Boiled and Drained Carrots have similar amounts of Vitamin A per 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Boiled Carrots:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 11.8 times more Copper, 19.7 times more Iron, 5.9 times more Magnesium, 7.6 times more Phosphorus, 69.4 times more Selenium, 1.6 times more Sodium and 28 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 1.3 times more Potassium and 64.4 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 10.9 times more Energy, 9.4 times more Fat, 38 times more Omega 3, 6.5 times more Omega 6, 11 times more Carbohydrate, 15.5 times more Sugars, 1.7 times more Fiber and 7.2 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.