Comparing Nutrients in 1 pound Carrots VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Carrots	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	6.4% 186kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	273% 354g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	125% 91g	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	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	168% 64g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	117% 65.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	421% 3787μg	53.4% 481μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	246% 3.2mg	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	160% 640μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	401% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	21% 19mg	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	20% 3mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	15% 150mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	241% 2.17mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	637% 14.6mg	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	212% 1483mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	119% 13mg	11mg per day for Men 19-50 years
Water	11% 400g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Carrots have 7.9 times more Vitamin A, 1.4 times more Vitamin C and 6 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8 times more Vitamin B1, 10.3 times more Vitamin B2, 7.2 times more Vitamin B3, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Carrots have 29.4 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.2 times more Calcium, 10.6 times more Copper, 8.5 times more Iron, 12 times more Magnesium, 22.6 times more Manganese, 9.3 times more Phosphorus, 1.5 times more Potassium, 190 times more Selenium, 2.9 times more Sodium and 12 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8.6 times more Energy, 5.9 times more Fat, 17.5 times more Omega 3, 5.7 times more Omega 6, 8.2 times more Carbohydrate, 4.2 times more Sugars, 5 times more Fiber and 15.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.