Comparing Nutrients in 1 kilogram Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	15% 430kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	44.7% 17g	87% 33g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	64.6% 0.84mg	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	12.5% 50μg	27.5% 110μg	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	25.6% 23mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	91% 0.82mg	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	121% 9.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	72.6% 1.67mg	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	117% 820mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 890g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Cooked Frozen Carrots:

• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt has 3.8 times more Vitamin B1 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Cooked Frozen Carrots provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Cooked Frozen Carrots:

• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt has 1.8 times more Iron, 2.7 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus and 1.5 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.2 times more Calcium, 2 times more Copper, 2.8 times more Potassium and 1.3 times more Sodium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Cooked Frozen Carrots contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt has 3.5 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.9 times more Omega 3 and 1.9 times more Fiber than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.