Comparing Nutrients in 1 kilogram Cereals ready-to-eat, Post, Waffle Crisp VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	134% 3900kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	638% 830g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	479% 347g	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	116% 44g	87% 33g	38g per day for Men 19-50 years
Protein	118% 66g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	822% 7400μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	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	1308% 17mg	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	833% 3330μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	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	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	1125% 90mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	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	339% 2370mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	682% 75mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Cooked Frozen Carrots per 1 kg

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

• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp has 41.7 times more Vitamin B1, 37.8 times more Vitamin B2, 40.1 times more Vitamin B3, 20.2 times more Vitamin B6, 30.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin C, 2.5 times more Vitamin E and 11.3 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Cooked Frozen Carrots provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, Post, Waffle Crisp vs Cooked Frozen Carrots:

• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp has 2.4 times more Copper, 17 times more Iron, 6.5 times more Magnesium, 7.6 times more Phosphorus, 33.2 times more Selenium, 10.1 times more Sodium and 21.4 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium and 36.1 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Cooked Frozen Carrots contain similar levels of Potassium per one kilogram.
• 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, Waffle Crisp has 10.5 times more Energy, 7.4 times more Fat, 7.5 times more Saturated Fat, 2.1 times more Omega 3, 5.6 times more Omega 6, 10.7 times more Carbohydrate, 8.5 times more Sugars, 1.3 times more Fiber and 11.4 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein