Comparing Nutrients in 1 pound Boiled Carrots VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	5.47% 159kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	21.4% 3.64g	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	267% 346g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	8.57% 6.2g	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	112% 42.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	132% 73.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	150% 24mg	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	45.4% 0.59mg	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	175% 699μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79.4% 1.9μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	13.6% 136mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	228% 2.05mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	144% 603mg	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	214% 1501mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	48.6% 1651mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1015% 558μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 409g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, more Vitamin E and 6.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 9.7 times more Vitamin B1, 9 times more Vitamin B2, 8.2 times more Vitamin B3, 11 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Boiled and Drained Carrots have 1.3 times more Calcium, 11.6 times more Sodium and 24.4 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 26.6 times more Copper, 13 times more Iron, 13.3 times more Magnesium, 11 times more Phosphorus, 1.5 times more Potassium, 175.9 times more Selenium and 15.4 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 2.5 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 10.5 times more Energy, 11.9 times more Fat, 13.8 times more Saturated Fat, 40 times more Omega 3, 9.2 times more Omega 6, 9.3 times more Carbohydrate, 3.1 times more Fiber and 21.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.