Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cooked Frozen Carrots	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	12.8% 370kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	76.3% 13g	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	614% 798g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	237% 172g	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	31.3% 22.7g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 125g	g per day for Men 19-50 years
Fiber	87% 33g	445% 169g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	940% 8460μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	5231% 68mg	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	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	35% 350mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	383% 3.45mg	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	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	1507% 34.7mg	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	761% 5330mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5848% 643mg	11mg per day for Men 19-50 years
Water	24.4% 903g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of RALSTON Wheat Bran 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 Wheat Bran flakes:

• 1 kilogram of Cooked Frozen Carrots has 1.6 times more Vitamin A and 5 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 157.1 times more Vitamin B1, 197 times more Vitamin B2, 217.7 times more Vitamin B3, 171.3 times more Vitamin B5, 81 times more Vitamin B6, 125.4 times more Vitamin B9, more Vitamin B12, 104.2 times more Vitamin C, more Vitamin D and 79.7 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs RALSTON Wheat Bran flakes:

• 1 kilogram of Cooked Frozen Carrots has 35.7 times more Water than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 1.3 times more Calcium, 4.2 times more Copper, 127.7 times more Iron, 17.3 times more Magnesium, 20.8 times more Manganese, 17.2 times more Phosphorus, 3.3 times more Potassium, 15.3 times more Selenium, 9.9 times more Sodium and 183.8 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, RALSTON Enriched Wheat Bran flakes contains 10.5 times more Energy, 4.9 times more Fat, 2 times more Omega 3, 4.5 times more Omega 6, 10.3 times more Carbohydrate, 4.2 times more Sugars, 8.1 times more Fructose, 5.1 times more Fiber and 17.6 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein