Comparing Nutrients in 14 ounces POST, GRAPE-NUTS Flakes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	51.5% 1492kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	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	250% 325g	25% 32.6g	130g per day for Men 19-50 years
Sugars	83.2% 60.3g	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	107% 40.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	342% 3076μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	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	519% 6.75mg	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	685% 2739μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	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	91% 548IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	1384% 111mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	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	159% 1111mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	124% 1865mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of POST, GRAPE-NUTS Flakes vs Boiled Carrots:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 19.7 times more Vitamin B1, 34.1 times more Vitamin B2, 26.7 times more Vitamin B3, 11.1 times more Vitamin B6, 49.3 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, 1.3 times more Vitamin E and 5.3 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Boiled and Drained Carrots have similar amounts of Vitamin A per 14 oz.

Comparing minerals per 14 ounces for POST, GRAPE-NUTS Flakes vs Boiled Carrots:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 17.6 times more Copper, 82.1 times more Iron, 10.1 times more Magnesium, 9.3 times more Phosphorus, 1.4 times more Potassium, 68.3 times more Selenium, 8.1 times more Sodium and 39 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 27.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Boiled and Drained Carrots have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 10.7 times more Energy, 20.6 times more Fat, 16.7 times more Saturated Fat, 128 times more Omega 3, 15.8 times more Omega 6, 10 times more Carbohydrate, 4.4 times more Sugars, 3.4 times more Fiber and 12.4 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.