Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Carrots	8%	5%	87%

Macro Nutrients

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Energy	132% 3840kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	677% 880g	73.7% 96g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	18.5% 13.4g	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	% 15g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 46g	% 36g	g per day for Men 19-50 years
Fiber	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	105% 59g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	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	1785% 7140μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	2425% 194mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	47% 330mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.89% 33g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Corn Flakes vs Carrots:

• Cereals ready-to-eat, RALSTON Corn Flakes have 67.9 times more Vitamin B1, 30 times more Vitamin B2, 21.4 times more Vitamin B3, 13.8 times more Vitamin B6, 37.6 times more Vitamin B9, more Vitamin B12, 11 times more Vitamin C and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 2.8 times more Vitamin B5, 33 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Vitamin A per 1 kg.

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Carrots:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.7 times more Copper, 64.7 times more Iron, 22 times more Selenium and 8.3 times more Sodium than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 1.7 times more Magnesium, 1.5 times more Manganese, 3 times more Potassium and 26.7 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Corn Flakes have 9.4 times more Energy, 8.5 times more Omega 3, 2.8 times more Omega 6, 9.2 times more Carbohydrate, 1.7 times more Sugars, 2.4 times more Fructose and 6.3 times more Protein than Raw Carrots.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.