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

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Rice and Wheat cereal bar	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	56% 1623kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	174% 126g	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	34.5% 13g	38g per day for Men 19-50 years
Protein	64.4% 36g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	25.6% 0.33mg	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	11% 43.7μg	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	10% 9.13mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	29% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	9.7% 358g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Rice and Wheat cereal bar versus 14 oz of Cooked Frozen 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 Cooked Frozen Carrots:

• 14 ounces of Rice and Wheat cereal bar have 22.7 times more Vitamin B1, 20.9 times more Vitamin B2, 21.9 times more Vitamin B3, 10.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.9 times more Vitamin E than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 2.7 times more Vitamin B5, more Vitamin C and 11.3 times more Vitamin K than Rice and Wheat cereal bar.
• 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 Frozen 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 Cooked Frozen Carrots:

• 14 ounces of Rice and Wheat cereal bar have 2.3 times more Copper, 4.8 times more Iron, 4.2 times more Magnesium, 8.4 times more Manganese, 4.4 times more Phosphorus, 41.5 times more Selenium, 7.3 times more Sodium and 5.1 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Potassium and 12 times more Water than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cooked Frozen Carrots contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice and Wheat cereal bar have 11.1 times more Energy, 13.4 times more Fat, 1.9 times more Omega 3, 6.8 times more Omega 6, 9.4 times more Carbohydrate, 7.8 times more Sugars and 15.7 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Fiber than Rice and Wheat cereal bar.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein