Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Carrots	Recommended Dietary Allowance
Energy	33% 960kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	146% 190g	73.7% 96g	130g per day for Men 19-50 years
Sugars	87% 63g	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	52.6% 20g	73.7% 28g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Carrots	Recommended Dietary Allowance
Vitamin A	122% 1100μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	120% 480μg	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	8% 1.2mg	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, oats, instant, fortified, with cinnamon and spice, prepared with water	Carrots	Recommended Dietary Allowance
Calcium	61% 610mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	264% 21mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	114% 800mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Carrots:

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 7.6 times more Vitamin A, more Vitamin C, 5.5 times more Vitamin E and 26.4 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Raw Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Carrots:

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.8 times more Calcium, 1.8 times more Copper, 7 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 16 times more Selenium, 1.6 times more Sodium and 2.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.5 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 2.3 times more Energy, 5 times more Fat, 4.1 times more Omega 6, 2 times more Carbohydrate, 1.3 times more Sugars and 2.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.