Comparing Nutrients in 1 kilogram Boiled Carrots VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	12% 350kcal	137% 3970kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	96% 31g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	42.5% 7.23g	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	661% 859g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	610% 442g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	947% 8520μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	1333% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	1297% 208mg	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	1646% 21.4mg	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	4075% 16300μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	30% 300mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	132% 1.2mg	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	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	131% 550mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	483% 7250mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1415% 156mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, QUAKER, CAP per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 1 kilogram of Boiled Carrots has 121.7 times more Vitamin A, 36 times more Vitamin C, 1.6 times more Vitamin E and 22.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 24.2 times more Vitamin B1, 40.9 times more Vitamin B2, 32.2 times more Vitamin B3, 14 times more Vitamin B6 and 116.4 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cereals ready-to-eat, QUAKER, CAP:

• 1 kilogram of Boiled Carrots has 2.7 times more Calcium, 1.3 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 7 times more Copper, 58.2 times more Iron, 5.5 times more Magnesium, 5.6 times more Phosphorus, 14.9 times more Selenium, 12.5 times more Sodium and 77.8 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 11.3 times more Energy, 26.8 times more Fat, 102.7 times more Saturated Fat, 8.3 times more Omega 6, 10.5 times more Carbohydrate, 12.8 times more Sugars and 5.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in one kilogram.