Comparing Nutrients in 14 ounces RALSTON Wheat Bran flakes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	RALSTON Wheat Bran flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	53.4% 1548kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	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	244% 317g	25% 32.6g	130g per day for Men 19-50 years
Sugars	94% 68g	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	12.4% 9g	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	% 8g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 10.7g	g per day for Men 19-50 years
Fiber	177% 67g	31.3% 12g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	234% 2108μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	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	1368% 5473μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	18% 179mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	3357% 269mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	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	302% 2115mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.27% 10g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Wheat Bran flakes vs Boiled Carrots:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 71.4 times more Vitamin B1, 165.7 times more Vitamin B2, 140.4 times more Vitamin B3, 128.4 times more Vitamin B5, 44.4 times more Vitamin B6, 98.5 times more Vitamin B9, more Vitamin B12, 66.6 times more Vitamin C, more Vitamin D and 78.1 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Vitamin A and 5.1 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparing minerals per 14 ounces for RALSTON Wheat Bran flakes vs Boiled Carrots:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.5 times more Calcium, 20.3 times more Copper, 199 times more Iron, 19 times more Magnesium, 22.4 times more Manganese, 17.8 times more Phosphorus, 2.7 times more Potassium, 13.1 times more Selenium, 10.1 times more Sodium and 321.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 35.6 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 11.1 times more Energy, 18.7 times more Fat, 14.4 times more Saturated Fat, 87 times more Omega 3, 14.9 times more Omega 6, 9.7 times more Carbohydrate, 5 times more Sugars, 6.3 times more Fructose, 5.6 times more Fiber and 13.4 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.