Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, CAP VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Boiled Carrots	Recommended Dietary Allowance
Energy	144% 4170kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	605% 787g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	460% 334g	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	71% 27g	79% 30g	38g per day for Men 19-50 years
Protein	127% 71g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1275% 15.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1332% 17.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1273% 204mg	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	1568% 20.4mg	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	3885% 15540μg	35% 140μg	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	40% 36mg	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	40.7% 6.1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	2295% 184mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	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	277% 1940mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	1390% 153mg	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, QUAKER, CAP VS Boiled Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP vs Boiled Carrots:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 23.2 times more Vitamin B1, 39.4 times more Vitamin B2, 31.6 times more Vitamin B3, 13.3 times more Vitamin B6 and 111 times more Vitamin B9 than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 106.5 times more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 68.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, CAP vs Boiled Carrots:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 6.5 times more Copper, 54 times more Iron, 6.9 times more Magnesium, 6.5 times more Phosphorus, 10.7 times more Selenium, 12.8 times more Sodium and 76.5 times more Zinc than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 3.3 times more Calcium and 36.1 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Boiled Carrots contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 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, QUAKER, CAP has 11.9 times more Energy, 51.3 times more Fat, 130.7 times more Saturated Fat, 24.4 times more Omega 6, 9.6 times more Carbohydrate, 9.7 times more Sugars and 9.3 times more Protein than Boiled Carrots.
• Both Cereals ready-to-eat, QUAKER, CAP and Boiled Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 in one kilogram.