Comparing Nutrients in 1 kilogram Carrots VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Carrots	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	14% 410kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	42% 40.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	70.3% 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	644% 837g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	285% 207g	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	403% 153g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	114% 63.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	928% 8350μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	422% 5.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1331% 17.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	1274% 204mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	1568% 20.4mg	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	3885% 15540μg	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	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	33% 330mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	130% 1.17mg	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	3873% 310mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	156% 3.6mg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	70.3% 2390mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	506% 7590mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	1391% 153mg	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, QUAKER, QUAKER CRUNCHY BRAN:

• Raw Carrots have 104.4 times more Vitamin A, more Vitamin C and 44 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 7.7 times more Vitamin B1, 29.8 times more Vitamin B2, 20.7 times more Vitamin B3, 14.8 times more Vitamin B6 and 81.8 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Carrots as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Raw Carrots have 1.3 times more Potassium and 35.3 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.2 times more Calcium, 2.6 times more Copper, 103.3 times more Iron, 5.1 times more Magnesium, 2.5 times more Manganese, 5.3 times more Phosphorus, 111 times more Selenium, 11 times more Sodium and 63.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 8.1 times more Energy, 16.9 times more Fat, 63.4 times more Saturated Fat, 17.5 times more Omega 3, 12 times more Omega 6, 8.7 times more Carbohydrate, 4.4 times more Sugars, 5.5 times more Fiber and 6.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.