Comparing Nutrients in 1 kilogram Frosted Corn Flakes, MALT-O-MEAL VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Carrots	Recommended Dietary Allowance
Energy	134% 3890kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	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	694% 902g	73.7% 96g	130g per day for Men 19-50 years
Sugars	542% 393g	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	31.6% 12g	73.7% 28g	38g per day for Men 19-50 years
Protein	76% 42.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Carrots	Recommended Dietary Allowance
Vitamin A	504% 4540μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1008% 12mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1054% 13.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1008% 161mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1238% 16mg	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	808% 3230μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2017% 48.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	216% 194mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	215% 1290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	1450% 116mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	65.7% 460mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	301% 4510mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL vs Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 18.3 times more Vitamin B1, 23.6 times more Vitamin B2, 16.4 times more Vitamin B3, 11.7 times more Vitamin B6, 17 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin C and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin A, 7.3 times more Vitamin E and 66 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparing minerals per 1 kilogram for Frosted Corn Flakes, MALT-O-MEAL vs Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 2.7 times more Copper, 38.7 times more Iron, 1.3 times more Phosphorus, 55 times more Selenium and 6.5 times more Sodium than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 3.9 times more Potassium and 29.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw Carrots have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 9.5 times more Energy, 4.2 times more Omega 6, 9.4 times more Carbohydrate, 8.3 times more Sugars and 4.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.