Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Energy	21.4% 620kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	105% 137g	73.7% 96g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	35.7% 20g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Calcium	7% 70mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	77.5% 6.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	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	99% 690mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	22.6% 836g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Carrots:

• Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 33 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Carrots:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.8 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 2 times more Phosphorus, 128 times more Selenium, 3.4 times more Sodium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.7 times more Calcium and 4.5 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.5 times more Energy, 1.9 times more Omega 6, 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 59.3 times more Sugars and 1.8 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.