Comparing Nutrients in 1 kilogram Boiled Carrots VS Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%

Macro Nutrients

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Energy	12% 350kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	28% 9g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	582% 757g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	406% 295g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	176% 67g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	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	817% 9.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	769% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	707% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	877% 11.4mg	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	618% 2470μg	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	40% 36mg	10% 9mg	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	68.7% 10.3mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Calcium	30% 300mg	277% 2770mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	NA	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	1259% 101mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	NA	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	450% 3150mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	84.4% 2870mg	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	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.83% 67.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry:

• 1 kilogram of Boiled Carrots has 4 times more Vitamin C and 2.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contains 14.8 times more Vitamin B1, 22.7 times more Vitamin B2, 17.5 times more Vitamin B3, 7.5 times more Vitamin B6 and 17.6 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry:

• 1 kilogram of Boiled Carrots has 13.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contains 9.2 times more Calcium, 29.6 times more Iron, 9.2 times more Magnesium, 10.5 times more Phosphorus, 12.1 times more Sodium and 10.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contains 10.5 times more Energy, 26.9 times more Fat, 30 times more Saturated Fat, 9.2 times more Carbohydrate, 8.5 times more Sugars, 2.2 times more Fiber and 11.8 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Protein