Comparing Nutrients in 1 pound Boiled Carrots VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Boiled Carrots	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	276% 359g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	3.57% 2.6g	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	2.25% 1.63g	0% 0g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 2.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	55% 21g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	480% 5.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	81.3% 1.06mg	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	16% 63.5μg	194% 776μg	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	18% 16.3mg	0% 0mg	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	31% 4.67mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	NA	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	19.3% 1.54mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	28.6% 0.66mg	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	19.4% 136mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11% 409g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Boiled Carrots has more Vitamin A, more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 19.3 times more Vitamin B1, 7.7 times more Vitamin B2, 6.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 12.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Boiled Carrots has 7.5 times more Calcium, 1.7 times more Potassium, 58 times more Sodium and 8.3 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 1.8 times more Copper, 9 times more Iron, 3.6 times more Magnesium, 3.7 times more Phosphorus, 24.3 times more Selenium and 3.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Manganese per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 6.1 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 10.6 times more Energy, 9.7 times more Omega 6, 9.6 times more Carbohydrate, 1.5 times more Fiber and 10.1 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in one pound.