Comparing Nutrients in 1 kilogram Cereals ready-to-eat, granola, homemade VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	169% 4890kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	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	414% 539g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	273% 198g	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	234% 89g	87% 33g	38g per day for Men 19-50 years
Protein	244% 137g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	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	457% 5.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	210% 840μg	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	13.3% 12mg	25.6% 23mg	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	740% 111mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	76% 760mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	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	494% 39.5mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	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	616% 4310mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	379% 41.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Cooked Frozen Carrots:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 18.3 times more Vitamin B1, 9.6 times more Vitamin B2, 6.6 times more Vitamin B3, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 11 times more Vitamin E than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, 1.9 times more Vitamin C and 2.6 times more Vitamin K than Cereals ready-to-eat, granola, homemade.
• 1 kilogram of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, granola, homemade as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, granola, homemade vs Cooked Frozen Carrots:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 2.2 times more Calcium, 7.9 times more Copper, 7.5 times more Iron, 15.3 times more Magnesium, 23.9 times more Manganese, 13.9 times more Phosphorus, 2.8 times more Potassium, 42.3 times more Selenium and 11.9 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.3 times more Sodium and 15.5 times more Water than Cereals ready-to-eat, granola, homemade.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 13.2 times more Energy, 35.8 times more Fat, 33 times more Saturated Fat, 13.9 times more Omega 3, 24.9 times more Omega 6, 7 times more Carbohydrate, 4.9 times more Sugars, 2.7 times more Fiber and 23.6 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein