Comparing Nutrients in 1 kilogram Carrots VS Cereals, CREAM OF RICE, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%

Macro Nutrients

	Carrots	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Energy	14% 410kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	88.5% 115g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	0.55% 0.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	2.63% 1g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	7.5% 30μg	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	65.6% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Calcium	33% 330mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	495% 39.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	62.6% 1.44mg	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	50% 350mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24% 883g	23.6% 875g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cereals, CREAM OF RICE, cooked with water, with salt:

• Raw Carrots have more Vitamin A, 3.2 times more Vitamin B2, 3.6 times more Vitamin B5, 5.1 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and more Vitamin K than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Raw Carrots and Cereals, CREAM OF RICE, cooked with water, with salt have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Raw Carrots as well as Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cereals, CREAM OF RICE, cooked with water, with salt:

• Raw Carrots have 33 times more Calcium, 1.3 times more Copper, 4 times more Magnesium, 2.1 times more Phosphorus, 16 times more Potassium and 1.5 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• While Cereals, CREAM OF RICE, cooked with water, with salt contain 13.2 times more Iron, 30 times more Selenium and 2.5 times more Sodium than Raw Carrots.
• Both Raw Carrots and Cereals, CREAM OF RICE, cooked with water, with salt have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 118.5 times more Sugars and 28 times more Fiber than Cereals, CREAM OF RICE, cooked with water, with salt.
• While Cereals, CREAM OF RICE, cooked with water, with salt contain 1.3 times more Energy than Raw Carrots.
• Both Raw Carrots and Cereals, CREAM OF RICE, cooked with water, with salt have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Raw Carrots as well as Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.