Comparing Nutrients in 1 kilogram Boiled Carrots VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%

Macro Nutrients

	Boiled Carrots	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Energy	12% 350kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	63.5% 61.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	37% 12g	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	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	496% 644g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	17.8% 13g	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	332% 126g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	295% 165g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	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	613% 7.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	665% 8.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	636% 102mg	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	783% 10mg	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	510% 2040μg	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	1.1% 1mg	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	36.7% 5.5mg	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, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Calcium	30% 300mg	243% 2430mg	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	1098% 87.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	279% 1170mg	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	566% 3960mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	96% 3270mg	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	413% 6190mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	236% 26mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 1 kilogram of Boiled Carrots has 36 times more Vitamin C and 1.9 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contains 11.1 times more Vitamin B1, 19.7 times more Vitamin B2, 15.8 times more Vitamin B3, 6.7 times more Vitamin B6 and 14.6 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 1 kilogram of Boiled Carrots has 10 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contains 8.1 times more Calcium, 25.8 times more Iron, 11.7 times more Magnesium, 13.2 times more Phosphorus, 1.4 times more Potassium, 10.7 times more Sodium and 13 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.7 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contains 10.3 times more Energy, 34.2 times more Fat, 39.6 times more Saturated Fat, 7.8 times more Carbohydrate, 4.2 times more Fiber and 21.7 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Protein