Comparing Nutrients in 1 kilogram Carrots VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Carrots	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	14% 410kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	11.8% 2g	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	600% 780g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, farina, unenriched, 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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	44.6% 0.58mg	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	60% 240μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	33% 330mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	87.8% 0.79mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	301% 6.93mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	427% 235μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 883g	2.84% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cereals, farina, unenriched, dry:

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, more Vitamin C and 6 times more Vitamin E than Cereals, farina, unenriched, dry.
• While Cereals, farina, unenriched, dry contain 1.7 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Cereals, farina, unenriched, dry have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Carrots as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cereals, farina, unenriched, dry:

• Raw Carrots have 2.4 times more Calcium, 3.4 times more Potassium, 23 times more Sodium and 8.4 times more Water than Cereals, farina, unenriched, dry.
• While Cereals, farina, unenriched, dry contain 1.8 times more Copper, 5 times more Iron, 4.8 times more Manganese, 2.5 times more Phosphorus, 235 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals, farina, unenriched, dry have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.5 times more Fiber than Cereals, farina, unenriched, dry.
• While Cereals, farina, unenriched, dry contain 9 times more Energy, 10 times more Omega 3, 2 times more Omega 6, 8.1 times more Carbohydrate and 11.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, farina, unenriched, dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.