Comparing Nutrients in 1 kilogram Boiled Carrots VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Boiled Carrots	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	12% 350kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	77.7% 101g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	4.7% 3.4g	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	4.97% 3.6g	0% 0g	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	% 4g	% 0g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.7g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	62.4% 3.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	25.4% 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	35% 140μg	80% 320μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	30% 300mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	623% 49.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	98% 2.26mg	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	43% 300mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Boiled Carrots has 4.6 times more Vitamin B6, more Vitamin C, 17.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Boiled Carrots vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Boiled Carrots has 1.3 times more Magnesium, 9 times more Potassium and 1.3 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 4.4 times more Calcium, 3.1 times more Copper, 14.6 times more Iron, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 10.1 times more Sugars and 4.3 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Protein
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.