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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Carrots	Recommended Dietary Allowance
Energy	117% 3390kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	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	620% 807g	73.7% 96g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	387% 147g	73.7% 28g	38g per day for Men 19-50 years
Protein	195% 109g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	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	61.5% 0.8mg	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	75% 300μg	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	72.7% 11mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	484% 38.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	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	597% 4180mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Carrots:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and 6.6 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 as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Carrots:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.3 times more Calcium, 12.9 times more Iron, 14.5 times more Magnesium, 11.9 times more Phosphorus, 1.2 times more Potassium, 82 times more Selenium and 13 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Copper, more Sodium and 28.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 8.3 times more Energy, 8.6 times more Fat, 13.4 times more Saturated Fat, 27 times more Omega 3, 11.7 times more Omega 6, 8.4 times more Carbohydrate, 5.3 times more Fiber and 11.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 6.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.