Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Carrots	Recommended Dietary Allowance
Energy	22.4% 650kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	73.7% 96g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	65.4% 47.4g	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	0% 0g	7.6% 5.5g	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	% 0g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 36g	g per day for Men 19-50 years
Fiber	18.4% 7g	73.7% 28g	38g per day for Men 19-50 years
Protein	22% 12.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	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	0% 0mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	1% 10mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	71.3% 5.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	62% 1.43mg	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	20% 140mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23% 844g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Carrots:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.6 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C, 33 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Raw Carrots have similar amounts of Vitamin B2 per 1 kg.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Carrots:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.9 times more Iron and 27 times more Selenium than Raw Carrots.
• While Raw Carrots contain 33 times more Calcium, more Copper, 2.4 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus, 14.5 times more Potassium, 34.5 times more Sodium and 1.7 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.6 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 52.7 times more Sugars and 4 times more Fiber than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.