Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	RALSTON Corn Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	52.6% 1524kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	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	269% 349g	25% 32.6g	130g per day for Men 19-50 years
Sugars	43% 31g	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	7.34% 5.3g	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	% 5.87g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 10.7g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	42% 23.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	433% 3894μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	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	708% 2834μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	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

	RALSTON Corn Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	962% 77mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	18.7% 131mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.36% 13g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Boiled Carrots:

• Cereals ready-to-eat, RALSTON Corn Flakes have 67.9 times more Vitamin B1, 39.5 times more Vitamin B2, 32.6 times more Vitamin B3, 12.5 times more Vitamin B6, 51 times more Vitamin B9, more Vitamin B12, 18.1 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin B5, 51.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Carrots have similar amounts of Vitamin A per 14 oz.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Boiled Carrots:

• Cereals ready-to-eat, RALSTON Corn Flakes have 4.4 times more Copper, 57.1 times more Iron, 3.1 times more Selenium and 9.8 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 2.2 times more Potassium and 27.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Carrots have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 11 times more Energy, 17 times more Omega 3, 3.2 times more Omega 6, 10.7 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fructose and 7.8 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.