Comparing Nutrients in 1 kilogram Carrots VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	14% 410kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	6.06% 1.03g	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	82% 107g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	0.41% 0.3g	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	13% 5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), 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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	11.5% 0.15mg	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	42.5% 170μg	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	0% 0IU	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	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	33% 330mg	89% 890mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	23.7% 946μg	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	499% 40mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	0.43% 0.01mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24% 883g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Carrots versus 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carrots vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 kilogram of Carrots has more Vitamin A, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 9.2 times more Vitamin B6, more Vitamin C, 33 times more Vitamin E and 132 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Carrots as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 kilogram of Carrots has 2.4 times more Magnesium, 143 times more Manganese, 2.2 times more Phosphorus, 18.8 times more Potassium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 2.7 times more Calcium, 29.6 times more Fluoride, 13.3 times more Iron, 28 times more Selenium and 1.9 times more Sodium than Raw Carrots.
• Both Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Carrots lack sufficient amounts of Fluoride and Selenium
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carrots has 158 times more Sugars and 5.6 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 1.6 times more Protein than Raw Carrots.
• Both Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Carrots provide inadequate amounts of Protein
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Fiber
• Both Raw Carrots as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.