Comparing Nutrients in 1 kilogram HEALTH VALLEY, FIBER 7 Flakes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	122% 3530kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	8.16% 2.6g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	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	601% 782g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	276% 200g	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	371% 141g	79% 30g	38g per day for Men 19-50 years
Protein	258% 144g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	118% 1060μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	441% 70.6mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.33mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	542% 7.05mg	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	353% 1410μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	883% 21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	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	66% 9.9mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	71% 710mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	531% 4.8mg	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	318% 25.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	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	467% 3270mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes vs Boiled Carrots:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 8 times more Vitamin B1, 13.6 times more Vitamin B2, 10.9 times more Vitamin B3, 3.2 times more Vitamin B5, 4.6 times more Vitamin B6, 10.1 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8 times more Vitamin A and 6.2 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Boiled and Drained Carrots have similar amounts of Vitamin C and Vitamin E per 1 kg.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for HEALTH VALLEY, FIBER 7 Flakes vs Boiled Carrots:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.4 times more Calcium, 28.1 times more Copper, 7.5 times more Iron, 14.4 times more Magnesium, 20.8 times more Manganese, 10.9 times more Phosphorus, 2 times more Potassium, 27.1 times more Selenium, 3.4 times more Sodium and 14.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 30.1 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 10.1 times more Energy, 7.8 times more Fat, 35 times more Omega 3, 6.6 times more Omega 6, 9.5 times more Carbohydrate, 5.8 times more Sugars, 4.7 times more Fiber and 19 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.