Comparing Nutrients in 1 kilogram Boiled Carrots VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Boiled Carrots	POST Bran Flakes	Recommended Dietary Allowance
Energy	12% 350kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	65.4% 11g	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	619% 805g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	257% 186g	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	482% 183g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	947% 8520μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	1044% 167mg	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	1308% 17mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	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	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	POST Bran Flakes	Recommended Dietary Allowance
Calcium	30% 300mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	556% 5mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	545% 2290mg	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	455% 50mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs POST Bran Flakes:

• Boiled and Drained Carrots have more Vitamin C, 1.3 times more Vitamin E and 9.8 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 19.7 times more Vitamin B1, 31.8 times more Vitamin B2, 25.9 times more Vitamin B3, 11.1 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Vitamin A per 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs POST Bran Flakes:

• Boiled and Drained Carrots have 26.5 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 1.5 times more Calcium, 29.4 times more Copper, 82.4 times more Iron, 22.9 times more Magnesium, 15 times more Phosphorus, 2.3 times more Potassium, 75 times more Selenium, 9.3 times more Sodium and 25 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST Bran Flakes contain 9.4 times more Energy, 11.7 times more Fat, 13.3 times more Saturated Fat, 87 times more Omega 3, 12.8 times more Omega 6, 9.8 times more Carbohydrate, 5.4 times more Sugars, 6.1 times more Fiber and 13 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.