Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	117% 3390kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	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	620% 807g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	387% 147g	87% 33g	38g per day for Men 19-50 years
Protein	195% 109g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	75% 300μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72.7% 11mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	484% 38.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	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	597% 4180mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size vs Cooked Frozen Carrots:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 6.7 times more Vitamin B1, 2.2 times more Vitamin B2, 12.5 times more Vitamin B3 and 2.7 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C and 6.8 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Cooked Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size vs Cooked Frozen Carrots:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 1.3 times more Calcium, 7.3 times more Iron, 15.8 times more Magnesium, 13.5 times more Phosphorus, 2 times more Potassium, 13.7 times more Selenium and 8.9 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Copper, more Sodium and 28.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• 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, POST, Shredded Wheat n' Bran, spoon-size has 9.2 times more Energy, 3 times more Fat, 1.2 times more Omega 3, 4 times more Omega 6, 10.4 times more Carbohydrate, 4.5 times more Fiber and 18.8 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 5.4 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein