Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	12.8% 370kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	620% 806g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	354% 257g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	253% 96g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	191% 2.48mg	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	27.5% 110μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	4.44% 4mg	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	67.3% 10mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	35% 350mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	294% 2.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	66.3% 5.3mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	676% 15.5mg	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	44.3% 310mg	451% 3160mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	145% 16mg	11mg per day for Men 19-50 years
Water	24.4% 903g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Cooked Frozen Carrots has 846 times more Vitamin A, 5.8 times more Vitamin C and 4.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 12.3 times more Vitamin B1, 5.4 times more Vitamin B2, 5.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Cooked Frozen Carrots has 26.6 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.9 times more Calcium, 3.2 times more Copper, 4.9 times more Iron, 9.1 times more Magnesium, 9.3 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium, 28.8 times more Selenium, 4 times more Sodium and 4.5 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 10.5 times more Energy, 8.1 times more Fat, 8.1 times more Saturated Fat, 3.1 times more Omega 3, 4.5 times more Omega 6, 10.4 times more Carbohydrate, 6.3 times more Sugars, 2.9 times more Fiber and 14.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein