Comparing Nutrients in 1 kilogram Boiled Carrots VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	12% 350kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	51.5% 50g	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	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	94% 16g	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	638% 830g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	479% 347g	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	116% 44g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	947% 8520μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	1042% 12.5mg	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	833% 3330μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	30% 300mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	222% 2mg	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	1125% 90mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	171% 720mg	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	339% 2370mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	682% 75mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cereals ready-to-eat, Post, Waffle Crisp:

• Boiled and Drained Carrots have more Vitamin C, 2.6 times more Vitamin E and 11.4 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 18.9 times more Vitamin B1, 31.8 times more Vitamin B2, 25.9 times more Vitamin B3, 11.1 times more Vitamin B6, 23.8 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, Waffle Crisp have similar amounts of Vitamin A per 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cereals ready-to-eat, Post, Waffle Crisp:

• Boiled and Drained Carrots have 1.3 times more Calcium and 36.1 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 11.8 times more Copper, 26.5 times more Iron, 7.2 times more Magnesium, 7.9 times more Phosphorus, 28.4 times more Selenium, 10.3 times more Sodium and 37.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, Post, Waffle Crisp contain 11.1 times more Energy, 27.8 times more Fat, 30 times more Saturated Fat, 93 times more Omega 3, 18.4 times more Omega 6, 10.1 times more Carbohydrate, 10.1 times more Sugars, 1.5 times more Fiber and 8.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.