Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	5.8% 168kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	301% 392g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	49% 35.5g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	426% 3837μg	229% 2064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	427% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	447% 5.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	429% 68.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	527% 6.85mg	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	12.5% 50μg	1372% 5488μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.6% 10.4mg	92% 82.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	91% 549IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.5% 4.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	16% 159mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30% 2.4mg	1546% 124mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	279% 4191mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	468% 51.5mg	11mg per day for Men 19-50 years
Water	11% 410g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 1 pound of Cooked Frozen Carrots has 1.9 times more Vitamin A, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 37.7 times more Vitamin B1, 34.6 times more Vitamin B2, 36.4 times more Vitamin B3, 18 times more Vitamin B6, 110 times more Vitamin B9, more Vitamin B12, 7.9 times more Vitamin C and more Vitamin D than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 1 pound of Cooked Frozen Carrots has 5 times more Calcium, 1.7 times more Potassium and 26.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 3 times more Copper, 51.5 times more Iron, 2.2 times more Magnesium, 3.9 times more Phosphorus, 15.7 times more Sodium and 32.4 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 8.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 9.4 times more Energy, 11.2 times more Carbohydrate, 1.9 times more Sugars and 10.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber