Comparing Nutrients in 1 kilogram Carrots VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without 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% 1.02g	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	81% 105g	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	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	10% 0.13mg	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	30% 120μg	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, without salt	Recommended Dietary Allowance
Calcium	33% 330mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	23.4% 934μg	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	468% 37.4mg	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% 0mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	4.7% 160mg	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	4% 60mg	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	23.7% 876g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Raw Carrots have more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B5, 10.6 times more Vitamin B6, 1.6 times more Vitamin B9, 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, without salt.
• Both Raw Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Carrots as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Raw Carrots have 2.4 times more Magnesium, more Manganese, 2.3 times more Phosphorus, 20 times more Potassium, 11.5 times more Sodium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.6 times more Calcium, 29.2 times more Fluoride, 12.5 times more Iron and 28 times more Selenium than Raw Carrots.
• Both Raw Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 158 times more Sugars and 5.6 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Carrots as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.