Comparing Nutrients in 1 pound Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	8.75% 1.5g	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	313% 407g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	321% 233g	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	19.6% 14g	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	% 37.4g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 161g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	429% 3865μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	721% 9.38mg	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	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	13.6% 136mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	149% 1.34mg	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	449% 36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	168% 3.86mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	301% 33mg	11mg per day for Men 19-50 years
Water	11% 409g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 pound of Boiled Carrots has 1.5 times more Vitamin A, 2.4 times more Vitamin E and 12.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 26.4 times more Vitamin B1, 49.3 times more Vitamin B2, 39 times more Vitamin B3, 1.4 times more Vitamin B5, 13.5 times more Vitamin B6, 52.9 times more Vitamin B9, more Vitamin B12, 7.7 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Boiled Carrots vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 pound of Boiled Carrots has 2.7 times more Calcium and 32.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 17.4 times more Copper, 23.3 times more Iron, 4.6 times more Magnesium, 5.5 times more Manganese, 7.4 times more Phosphorus, 38.9 times more Selenium, 3.5 times more Sodium and 36.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 10.6 times more Energy, 10.9 times more Carbohydrate, 14.9 times more Sugars, 8.7 times more Fructose and 7.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in one pound.