Comparing Nutrients in 1 pound Boiled Carrots VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	5.47% 159kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	43% 7.3g	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	290% 376g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	217% 157g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	429% 3865μg	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	473% 75.7mg	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	593% 7.7mg	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	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	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	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	13.6% 136mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	101% 0.91mg	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	510% 41mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	77.8% 327mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	309% 34mg	11mg per day for Men 19-50 years
Water	11% 409g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, Post, Waffle Crisp per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cereals ready-to-eat, Post, Waffle Crisp 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, Post, Waffle Crisp:

• 1 pound of Boiled Carrots has more Vitamin C, 2.6 times more Vitamin E and 11.4 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 18.9 times more Vitamin B1, 31.8 times more Vitamin B2, 25.9 times more Vitamin B3, 11.1 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, Post, Waffle Crisp provide similar amounts of Vitamin A per one pound.
• 1 pound of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 pound for Boiled Carrots vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 pound of Boiled Carrots has 1.3 times more Calcium and 36.1 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 11.8 times more Copper, 26.5 times more Iron, 7.2 times more Magnesium, 7.9 times more Phosphorus, 28.4 times more Selenium, 10.3 times more Sodium and 37.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 11.1 times more Energy, 27.8 times more Fat, 30 times more Saturated Fat, 93 times more Omega 3, 18.4 times more Omega 6, 10.1 times more Carbohydrate, 10.1 times more Sugars, 1.5 times more Fiber and 8.7 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein