Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Energy	8.5% 246kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	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	42% 54.4g	29.2% 38g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	16.7% 6.35g	29.2% 11g	38g per day for Men 19-50 years
Protein	14% 7.94g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	14% 55.6μg	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	0% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	30.8% 2.46mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	39% 274mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Carrots:

• Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 33 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Carrots:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.8 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 2 times more Phosphorus, 128 times more Selenium, 3.4 times more Sodium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.7 times more Calcium and 4.5 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.5 times more Energy, 1.9 times more Omega 6, 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 59.3 times more Sugars and 1.8 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.