Comparing Nutrients in 1 kilogram Boiled Carrots VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	12% 350kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	115% 19.5g	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	576% 749g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	225% 163g	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	268% 102g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	947% 8520μg	399% 3590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	611% 98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	685% 8.9mg	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	1843% 7370μg	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	128% 115mg	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	207% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	30% 300mg	242% 2420mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	352% 3.17mg	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	3738% 299mg	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	1674% 38.5mg	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	740% 5180mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	243% 3650mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	702% 77.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.1% 40g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Carrots has 2.4 times more Vitamin A and 6.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 1 kg of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contains 10.9 times more Vitamin B1, 18.6 times more Vitamin B2, 15.2 times more Vitamin B3, 3.7 times more Vitamin B5, 5.8 times more Vitamin B6, 52.6 times more Vitamin B9, 3.2 times more Vitamin C and 3 times more Vitamin E than Boiled and Drained Carrots.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps:

• 1 kilogram of Boiled Carrots has 22.5 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 1 kg of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contains 8.1 times more Calcium, 18.6 times more Copper, 87.9 times more Iron, 16.8 times more Magnesium, 24.8 times more Manganese, 17.3 times more Phosphorus, 1.9 times more Potassium, 10 times more Selenium, 6.3 times more Sodium and 38.6 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, QUAKER, Toasted Multigrain Crisps contains 10.6 times more Energy, 28.4 times more Fat, 30.3 times more Saturated Fat, 86 times more Omega 3, 22.5 times more Omega 6, 9.1 times more Carbohydrate, 4.7 times more Sugars, 3.4 times more Fiber and 16.3 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein