Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, COCOA PEBBLES VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Carrots	Recommended Dietary Allowance
Energy	137% 3970kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	42.3% 41g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 857g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	494% 358g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	85.7% 48g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	862% 7760μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	118% 1.53mg	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	863% 3450μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	460% 2760IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Boiled Carrots	Recommended Dietary Allowance
Calcium	22% 220mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	775% 62mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	136% 950mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	396% 5940mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	473% 52mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, COCOA PEBBLES VS Boiled Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES versus 1 kg of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES vs Boiled Carrots:

• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES has 19.7 times more Vitamin B1, 34.1 times more Vitamin B2, 26.7 times more Vitamin B3, 11.1 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains more Vitamin C, 7.9 times more Vitamin E and 10.5 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Boiled Carrots provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, COCOA PEBBLES vs Boiled Carrots:

• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES has 17.6 times more Copper, 18.2 times more Iron, 3.1 times more Magnesium, 3.2 times more Phosphorus, 20 times more Selenium, 10.2 times more Sodium and 26 times more Zinc than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 1.4 times more Calcium and 36.1 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Boiled Carrots contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES has 11.3 times more Energy, 22.8 times more Fat, 120 times more Saturated Fat, 10.4 times more Carbohydrate, 10.4 times more Sugars and 6.3 times more Protein than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 1.9 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.