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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	5.47% 159kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	9.74% 3.1g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	25.3% 4.3g	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	300% 390g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	283% 206g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	429% 3865μg	226% 2032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	438% 5.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	443% 71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	541% 7.03mg	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	709% 2835μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	95% 85.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	94% 567IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	13.6% 136mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	32.3% 0.29mg	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	1594% 128mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	NA	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	483% 53mg	11mg per day for Men 19-50 years
Water	11% 409g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.9 times more Vitamin A, 103 times more Vitamin E and 137 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 17.6 times more Vitamin B1, 30.2 times more Vitamin B2, 24.2 times more Vitamin B3, 10.1 times more Vitamin B6, 44.6 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.

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

• Boiled and Drained Carrots have 2.3 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 10.4 times more Calcium, 3.8 times more Copper, 82.7 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 14.1 times more Selenium, 7.8 times more Sodium and 58.6 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 11.2 times more Energy, 17.8 times more Fat, 22.9 times more Saturated Fat, 29 times more Omega 3, 10.9 times more Omega 6, 10.5 times more Carbohydrate, 13.1 times more Sugars and 6.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.