Comparing Nutrients in 1 kilogram Boiled Carrots VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	12% 350kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	43.2% 7.35g	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	607% 789g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	454% 329g	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	361% 137g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	947% 8520μg	422% 3800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	531% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	41.2% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	615% 8mg	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	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	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	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	30% 300mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	444% 4mg	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	2288% 183mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1396% 32mg	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	484% 3390mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	154% 5250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	255% 3820mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	345% 38mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, POST Raisin Bran Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 1 kilogram of Boiled Carrots has 2.2 times more Vitamin A, 4 times more Vitamin C, 1.9 times more Vitamin E and 7.2 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 9.1 times more Vitamin B1, 15.9 times more Vitamin B2, 13.2 times more Vitamin B3, 5.2 times more Vitamin B6, 24.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, POST Raisin Bran Cereal provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Boiled Carrots vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 1 kilogram of Boiled Carrots has 10.5 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 1.5 times more Calcium, 23.5 times more Copper, 53.8 times more Iron, 16.8 times more Magnesium, 20.7 times more Manganese, 11.3 times more Phosphorus, 2.2 times more Potassium, 8.4 times more Selenium, 6.6 times more Sodium and 19 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 9.3 times more Energy, 61 times more Omega 3, 8.4 times more Omega 6, 9.6 times more Carbohydrate, 9.5 times more Sugars, 4.6 times more Fiber and 10 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein