Comparing Nutrients in 1 kilogram Carrots VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Carrots	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	14% 410kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	8.16% 2.6g	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	33.8% 5.74g	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	601% 782g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	276% 200g	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	371% 141g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Carrots	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	928% 8350μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	542% 7.05mg	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	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	46.7% 42mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	33% 330mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	531% 4.8mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	1404% 32.3mg	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	467% 3270mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	263% 29mg	11mg per day for Men 19-50 years
Water	24% 883g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Carrots have 7.9 times more Vitamin A, 1.4 times more Vitamin C and 6 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8 times more Vitamin B1, 10.3 times more Vitamin B2, 7.2 times more Vitamin B3, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Carrots have 29.4 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.2 times more Calcium, 10.6 times more Copper, 8.5 times more Iron, 12 times more Magnesium, 22.6 times more Manganese, 9.3 times more Phosphorus, 1.5 times more Potassium, 190 times more Selenium, 2.9 times more Sodium and 12 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8.6 times more Energy, 5.9 times more Fat, 17.5 times more Omega 3, 5.7 times more Omega 6, 8.2 times more Carbohydrate, 4.2 times more Sugars, 5 times more Fiber and 15.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.