Comparing Nutrients in 1 kilogram Carrots VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	14% 410kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	71% 12g	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	582% 757g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	492% 357g	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	106% 77g	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	% 76g	g per day for Men 19-50 years
Sucrose	% 36g	% 200g	g per day for Men 19-50 years
Fiber	73.7% 28g	153% 58g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	928% 8350μg	549% 4940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	654% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	854% 11mg	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	533% 2130μg	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	7.78% 7mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	33% 330mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	353% 3.18mg	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	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	888% 20.4mg	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	417% 2920mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	24% 883g	2.3% 84.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Carrots have 1.7 times more Vitamin A, 8.4 times more Vitamin C, 1.7 times more Vitamin E and 5.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 12 times more Vitamin B1, 11.6 times more Vitamin B2, 10.7 times more Vitamin B3, 3 times more Vitamin B5, 8 times more Vitamin B6 and 11.2 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Carrots have 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.1 times more Calcium, 7.1 times more Copper, 30.3 times more Iron, 6.8 times more Magnesium, 14.3 times more Manganese, 8.3 times more Phosphorus, 29 times more Selenium, 6.4 times more Sodium and 8.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 8.8 times more Energy, 16.7 times more Fat, 18.9 times more Saturated Fat, 21 times more Omega 3, 12.1 times more Omega 6, 7.9 times more Carbohydrate, 7.5 times more Sugars, 14 times more Fructose, 2.1 times more Fiber and 9.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.