Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Carrots	Recommended Dietary Allowance
Energy	128% 3700kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.38g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	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	588% 765g	73.7% 96g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	% 2g	% 36g	g per day for Men 19-50 years
Fiber	100% 38g	73.7% 28g	38g per day for Men 19-50 years
Protein	188% 105g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	417% 5mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	263% 42mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.18mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	303% 1210μg	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	7.33% 1.1mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Carrots	Recommended Dietary Allowance
Calcium	606% 6060mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	3575% 286mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	164% 1150mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	364% 200μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.95% 109g	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 cooking, dry vs Carrots:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 7.6 times more Vitamin B1, 3.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 6 times more Vitamin E and 26.4 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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 cooking, dry vs Carrots:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 18.4 times more Calcium, 4.6 times more Copper, 95.3 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, 200 times more Selenium and 3.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.7 times more Potassium, 9.9 times more Sodium and 8.1 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 9 times more Energy, 6.3 times more Fat, 44 times more Omega 3, 7.4 times more Omega 6, 8 times more Carbohydrate, 1.4 times more Fiber and 11.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 23.7 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.