Comparing Nutrients in 1 kilogram Carrots VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Carrots	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	14% 410kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	60.3% 10.3g	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	646% 840g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	255% 185g	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	487% 185g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	187% 2.43mg	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	47.5% 190μg	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	618% 556mg	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	33% 330mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	334% 3mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	255% 1070mg	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	180% 1260mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	469% 7040mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	116% 13mg	11mg per day for Men 19-50 years
Water	24% 883g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Raw Carrots have more Vitamin A and 18.9 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 9.4 times more Vitamin C and 1.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Raw Carrots have 24.6 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 2.1 times more Calcium, 6.7 times more Copper, 4.4 times more Iron, 8.9 times more Magnesium, 3.6 times more Phosphorus, 167 times more Selenium, 10.2 times more Sodium and 5.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 8.1 times more Energy, 15.4 times more Fat, 20.5 times more Omega 3, 10.3 times more Omega 6, 8.8 times more Carbohydrate, 3.9 times more Sugars, 6.6 times more Fiber and 8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.