Comparing Nutrients in 14 ounces Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Carrots	Recommended Dietary Allowance
Energy	27.4% 794kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	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	182% 236g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	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	431% 164g	29.2% 11g	38g per day for Men 19-50 years
Protein	124% 69.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	364% 4.37mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	511% 82mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	233% 11.6mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	192% 766μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	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 ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Carrots	Recommended Dietary Allowance
Calcium	26% 262mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	689% 55mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	573% 2405mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2999% 69mg	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	745% 5215mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	150% 5096mg	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	1.6% 24mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	405% 44.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Carrots:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 16.7 times more Vitamin B1, 7.8 times more Vitamin B2, 21 times more Vitamin B3, 10.7 times more Vitamin B5, 4.9 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain more Vitamin A and more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Raw Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Carrots:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 2 times more Calcium, 24.2 times more Copper, 46.3 times more Iron, 50.5 times more Magnesium, 121.5 times more Manganese, 37.5 times more Phosphorus, 4 times more Potassium and 46.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium and 7.5 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 4.9 times more Energy, 21.5 times more Fat, 24.1 times more Saturated Fat, 6.2 times more Carbohydrate, 14.8 times more Fiber and 18.9 times more Protein than Raw Carrots.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.