Comparing Nutrients in 14 ounces Rice and Wheat cereal bar VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rice and Wheat cereal bar	Boiled Carrots	Recommended Dietary Allowance
Energy	56% 1623kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	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	222% 289g	25% 32.6g	130g per day for Men 19-50 years
Sugars	174% 126g	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	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	64.4% 36g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	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	15% 59.5μg	14% 55.6μg	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	16% 14.3mg	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	77.8% 11.7mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Boiled Carrots	Recommended Dietary Allowance
Calcium	12.3% 123mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	127% 10mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	77% 540mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice and Wheat cereal bar versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice and Wheat cereal bar vs Boiled Carrots:

• 14 ounces of Rice and Wheat cereal bar have 10.3 times more Vitamin B1, 17.6 times more Vitamin B2, 14.1 times more Vitamin B3, 5.9 times more Vitamin B6 and 2.9 times more Vitamin E than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain more Vitamin A, 3.6 times more Vitamin B5, more Vitamin C and 11.4 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Boiled Carrots provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin K
• Both Rice and Wheat cereal bar as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rice and Wheat cereal bar vs Boiled Carrots:

• 14 ounces of Rice and Wheat cereal bar have 10.9 times more Copper, 7.5 times more Iron, 4.6 times more Magnesium, 9.1 times more Manganese, 4.5 times more Phosphorus, 35.6 times more Selenium, 7.4 times more Sodium and 8.9 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 1.6 times more Potassium and 12 times more Water than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Boiled Carrots contain similar levels of Calcium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice and Wheat cereal bar have 11.7 times more Energy, 50.5 times more Fat, 82 times more Omega 3, 22.6 times more Omega 6, 8.8 times more Carbohydrate, 9.2 times more Sugars and 12 times more Protein than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 1.7 times more Fiber than Rice and Wheat cereal bar.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein