Comparing Nutrients in 1 kilogram Carrots VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Carrots	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	14% 410kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	43.6% 7.4g	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	588% 765g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Fiber	73.7% 28g	100% 38g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	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	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	263% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	83% 1.08mg	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	303% 1210μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	33% 330mg	606% 6060mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	229% 2.06mg	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	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	NA	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	24% 883g	2.95% 109g	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 cooking, dry:

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 6 times more Vitamin E and 26.4 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 7.6 times more Vitamin B1, 3.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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 cooking, dry:

• Raw Carrots have 2.7 times more Potassium, 9.9 times more Sodium and 8.1 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 18.4 times more Calcium, 4.6 times more Copper, 95.3 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, 200 times more Selenium and 3.7 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 23.7 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 9 times more Energy, 6.3 times more Fat, 44 times more Omega 3, 7.4 times more Omega 6, 8 times more Carbohydrate, 1.4 times more Fiber and 11.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.