Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Carrots	Recommended Dietary Allowance
Energy	129% 3740kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	45.7% 44.3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	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	598% 777g	73.7% 96g	130g per day for Men 19-50 years
Sugars	268% 194g	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	174% 66g	73.7% 28g	38g per day for Men 19-50 years
Protein	178% 100g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1067% 13mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1146% 15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1074% 172mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1385% 18mg	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	3263% 13050μg	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	40.7% 6.1mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Carrots	Recommended Dietary Allowance
Calcium	351% 3510mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	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	3666% 293mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1014% 23.3mg	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	604% 4230mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	334% 5010mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	1253% 138mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.16% 43g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Carrots:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 19.4 times more Vitamin B1, 25.7 times more Vitamin B2, 17.5 times more Vitamin B3, 2.6 times more Vitamin B5, 13 times more Vitamin B6 and 68.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, more Vitamin C and 11 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Raw Carrots have similar amounts of Vitamin E per 1 kg.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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, QUAKER, QUAKER OAT LIFE, plain vs Carrots:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 10.6 times more Calcium, 6.2 times more Copper, 97.8 times more Iron, 8.2 times more Magnesium, 16.3 times more Manganese, 12.1 times more Phosphorus, 230 times more Selenium, 7.3 times more Sodium and 57.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 20.5 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 9.1 times more Energy, 18.5 times more Fat, 25.9 times more Saturated Fat, 31 times more Omega 3, 13.6 times more Omega 6, 8.1 times more Carbohydrate, 4.1 times more Sugars, 2.4 times more Fiber and 10.7 times more Protein than Raw Carrots.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.