Comparing Nutrients in 1 pound Carrots VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Carrots	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	6.4% 186kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	55.7% 72.3g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	0.63% 0.45g	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	3.44% 2.5g	0% 0g	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	% 2.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0.45g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	13% 5g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	421% 3787μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	15% 150mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	9.66% 0.22mg	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	22.7% 159mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	68.6% 1030mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 400g	9.96% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• Raw Carrots have 5.3 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Carrots.

Comparing minerals per 1 pound for Carrots vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• Raw Carrots have more Copper, 2 times more Magnesium, 2.9 times more Manganese, 2.5 times more Phosphorus, 11.9 times more Potassium and 2.7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 1.9 times more Calcium, 22.4 times more Iron and 3.3 times more Sodium than Raw Carrots.
• Both Raw Carrots and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 47.4 times more Sugars and 2.5 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 1.8 times more Energy, 1.9 times more Omega 6, 1.7 times more Carbohydrate and 1.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 lb.