Comparing Nutrients in 1 kilogram Carrots VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	14% 410kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	28% 9g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	94% 16g	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	638% 830g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	479% 347g	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	116% 44g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	928% 8350μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	1044% 167mg	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	1308% 17mg	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	833% 3330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	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	222% 1330IU	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	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	33% 330mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	222% 2mg	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	1125% 90mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	171% 720mg	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	339% 2370mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	682% 75mg	11mg per day for Men 19-50 years
Water	24% 883g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Carrots have more Vitamin C, 1.7 times more Vitamin E and 11 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 18.9 times more Vitamin B1, 24.1 times more Vitamin B2, 17 times more Vitamin B3, 12.3 times more Vitamin B6, 17.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Vitamin A per 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Carrots have 1.4 times more Calcium, 1.5 times more Potassium and 35.3 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 4.4 times more Copper, 30 times more Iron, 6 times more Magnesium, 6.8 times more Phosphorus, 199 times more Selenium, 8.6 times more Sodium and 31.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, Post, Waffle Crisp contain 9.5 times more Energy, 20.8 times more Fat, 28.1 times more Saturated Fat, 46.5 times more Omega 3, 16.1 times more Omega 6, 8.7 times more Carbohydrate, 7.3 times more Sugars, 1.6 times more Fiber and 7.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.