Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Carrots	Recommended Dietary Allowance
Energy	19.3% 560kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	73.7% 96g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	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	% 0.7g	% 36g	g per day for Men 19-50 years
Fiber	10.5% 4g	73.7% 28g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	65% 260μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	2% 0.3mg	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, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Carrots	Recommended Dietary Allowance
Calcium	125% 1250mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	588% 47mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	38.6% 270mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.4% 864g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Carrots:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin C, 22 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Carrots:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.8 times more Calcium, 15.7 times more Iron and 1.6 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.5 times more Magnesium, 1.3 times more Phosphorus, 13.9 times more Potassium and 17.3 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Raw Carrots have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.4 times more Energy, 2 times more Omega 6 and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 67.7 times more Sugars and 7 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Raw Carrots have similar amounts of Carbohydrate per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 kg.