Comparing Nutrients in 1 pound Boiled Carrots VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%

Macro Nutrients

	Boiled Carrots	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	3.47% 0.59g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	0.56% 0.41g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	12.2% 0.16mg	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	30.6% 122μg	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	0.6% 0.091mg	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, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	0% 0mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	7.3% 0.17mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	67.4% 1012mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 409g	10.3% 383g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt 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, yellow, regular, quick, enriched, cooked with water, with salt:

• 1 pound of Boiled Carrots has more Vitamin A, 5.7 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin C, 51.5 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 1 lb of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 1 pound of Boiled Carrots has 30 times more Calcium, 2 times more Magnesium, 4.2 times more Manganese, 2.1 times more Phosphorus and 10.7 times more Potassium than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 1 lb of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contains 1.7 times more Iron, 3.9 times more Selenium and 3.8 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain similar levels of Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Selenium
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium, Manganese and Potassium
• Both Boiled and Drained Carrots as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Copper and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 38.3 times more Sugars and 4.3 times more Fiber than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 1 lb of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contains 1.9 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy and Protein
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.