Comparing Nutrients in 1 pound Boiled Carrots VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Boiled Carrots	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	35.2% 46g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	2.13% 1.54g	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	% 0.32g	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	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	11.5% 0.15mg	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	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	1.8% 0.27mg	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, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	26.2% 0.24mg	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	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	44.6% 1.03mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 409g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 pound of Boiled Carrots has 4.6 times more Vitamin B6, more Vitamin C, 17.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Boiled Carrots vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 pound of Boiled Carrots has 1.3 times more Magnesium, 9 times more Potassium and 1.3 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 4.4 times more Calcium, 3.1 times more Copper, 14.6 times more Iron, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 10.1 times more Sugars and 4.3 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Protein
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.