Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cooked Frozen Carrots	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	12.8% 370kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	677% 880g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	108% 78.4g	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	18.5% 13.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 46g	g per day for Men 19-50 years
Fiber	87% 33g	71% 27g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	1467% 19mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	35% 350mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	83.3% 0.75mg	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	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	41.3% 0.95mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS RALSTON Corn Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs RALSTON Corn Flakes:

• 1 kilogram of Cooked Frozen Carrots has 1.8 times more Vitamin B5, 50.5 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 149.4 times more Vitamin B1, 47 times more Vitamin B2, 50.6 times more Vitamin B3, 22.7 times more Vitamin B6, 64.9 times more Vitamin B9, more Vitamin B12, 28.3 times more Vitamin C and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and RALSTON Corn Flakes provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs RALSTON Corn Flakes:

• 1 kilogram of Cooked Frozen Carrots has 17.5 times more Calcium, 1.6 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 1.8 times more Zinc and 27.3 times more Water than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 36.6 times more Iron, 3.7 times more Selenium and 9.7 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and RALSTON Corn Flakes contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.6 times more Omega 3 and 1.2 times more Fiber than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 10.4 times more Energy, 11.4 times more Carbohydrate, 1.9 times more Sugars and 10.2 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of RALSTON Corn Flakes provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 6 in one kilogram.