Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Energy	21.4% 620kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	60.8% 79g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	65.7% 47.6g	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	NA	4.28% 3.1g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 40.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	87% 33g	38g per day for Men 19-50 years
Protein	33% 18.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	258% 2320μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	64% 640mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	620% 49.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	74.3% 1.7mg	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	25.7% 180mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23% 844g	24.3% 900g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Frozen Carrots:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 5.3 times more Vitamin B1, 5.7 times more Vitamin B2, 6.7 times more Vitamin B3, 3.3 times more Vitamin B6 and 6.2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 3.1 times more Vitamin A, 2.3 times more Vitamin B5, more Vitamin C, 28.5 times more Vitamin E and 176 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Frozen Carrots:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.8 times more Calcium, 11.3 times more Iron, 5 times more Selenium and 1.5 times more Sodium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.7 times more Copper, 2 times more Magnesium, more Manganese, 1.8 times more Phosphorus, 11.8 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Frozen Carrots, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.7 times more Energy, 1.7 times more Carbohydrate and 2.4 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.1 times more Omega 6, 68 times more Sugars and 5.5 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Frozen Carrots, Unprepared have similar amounts of Omega 3 per 1 kg.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.