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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Carrots	Recommended Dietary Allowance
Energy	139% 4020kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	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	662% 861g	73.7% 96g	130g per day for Men 19-50 years
Sugars	473% 343g	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	21% 8g	73.7% 28g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Carrots	Recommended Dietary Allowance
Vitamin A	926% 8330μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1158% 14mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1208% 15.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1158% 185mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1423% 18.5mg	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	925% 3700μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2317% 55.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	247% 222mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	493% 2960IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Carrots	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	834% 66.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	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	101% 710mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	354% 5310mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	505% 55.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24% 883g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 21.1 times more Vitamin B1, 27.1 times more Vitamin B2, 18.8 times more Vitamin B3, 13.4 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin B12, 3.8 times more Vitamin C and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 5.1 times more Vitamin E and 10.2 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Raw Carrots have similar amounts of Vitamin A per 1 kg.

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

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 3.1 times more Copper, 22.2 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 102 times more Selenium, 7.7 times more Sodium and 23.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 4.4 times more Potassium and 29.4 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 9.8 times more Energy, 16.8 times more Fat, 112.5 times more Saturated Fat, 8 times more Omega 3, 9 times more Carbohydrate, 7.2 times more Sugars and 5 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.5 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Raw Carrots have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.