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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	81% 105g	73.7% 96g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	NA	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	13% 5g	73.7% 28g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), 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	46% 0.55mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	30% 120μg	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	0% 0IU	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	0.83% 1μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	87% 870mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	23.4% 934μg	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	468% 37.4mg	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	0% 0mg	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	21.4% 150mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.7% 876g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B5, 10.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and 132 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 Raw Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 2.6 times more Calcium, 29.2 times more Fluoride, 12.5 times more Iron and 28 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, more Manganese, 2.3 times more Phosphorus, 20 times more Potassium, 11.5 times more Sodium and 1.8 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 Raw Carrots have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.2 times more Energy and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 158 times more Sugars and 5.6 times more Fiber 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 Raw Carrots have similar amounts of Carbohydrate per 1 kg.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.