Comparing Nutrients in 1 pound Carrots VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Carrots	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	6.4% 186kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	22.7% 3.86g	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	272% 354g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	138% 100g	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	95% 36.3g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	283% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	81.3% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	349% 4.54mg	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	227% 907μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	567% 13.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	605% 544mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	15% 150mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	161% 1.45mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	573% 13mg	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	222% 1556mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	219% 120μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11% 400g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS OAT BRAN FLAKES, HEALTH VALLEY per 1 lb

Compare the macro and micronutrient content in 1 lb of Carrots versus 1 lb of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Carrots vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 pound of Carrots has more Vitamin A, 1.2 times more Vitamin E and 7.3 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 11.4 times more Vitamin B1, 14.7 times more Vitamin B2, 10.2 times more Vitamin B3, 3.3 times more Vitamin B5, 7.2 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin B12 and 20.3 times more Vitamin C than Raw Carrots.
• 1 pound of Carrots have insufficient amounts of Vitamin B12
• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Carrots as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Carrots vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 pound of Carrots has 26 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 2.4 times more Calcium, 7.1 times more Copper, 9.6 times more Iron, 11.9 times more Magnesium, 20.3 times more Manganese, 9.8 times more Phosphorus, 265 times more Selenium, 5.5 times more Sodium and 9.2 times more Zinc than Raw Carrots.
• Both Carrots and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Potassium per one pound.
• 1 pound of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 9.3 times more Energy, 12.5 times more Fat, 31.3 times more Saturated Fat, 22.5 times more Omega 3, 8.5 times more Omega 6, 8.1 times more Carbohydrate, 4.6 times more Sugars, 2.9 times more Fiber and 10.8 times more Protein than Raw Carrots.
• 1 pound of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein