Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	81% 105g	60.8% 79g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	NA	% 40.5g	g per day for Men 19-50 years
Fiber	13% 5g	87% 33g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	30% 120μg	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	0% 0IU	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, regular (10 minute), cooked with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	87% 870mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	23.4% 934μg	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	468% 37.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	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	21.4% 150mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23.7% 876g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Frozen Carrots:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt has 1.3 times more Vitamin B1 than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, 2.6 times more Vitamin B5, 7.3 times more Vitamin B6, more Vitamin C, 28.5 times more Vitamin E and 176 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Frozen Carrots:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt has 2.4 times more Calcium, 8.5 times more Iron and 4 times more Selenium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.9 times more Copper, 2.4 times more Magnesium, more Manganese, 2.2 times more Phosphorus, 14.7 times more Potassium, 11.3 times more Sodium and 2.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Frozen Carrots contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt has 1.3 times more Carbohydrate and 1.8 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 158.7 times more Sugars and 6.6 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Fiber
• 1 kilogram of Frozen Carrots provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.