Comparing Nutrients in 1 pound Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Carrots	Recommended Dietary Allowance
Energy	11% 322kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	29.7% 21.5g	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	0% 0g	3.44% 2.5g	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	% 0g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 16.3g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14% 7.76g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.62mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.7% 26.8mg	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	0.91% 0.14mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	32.3% 2.6mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	28.2% 0.65mg	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	13% 91mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10% 376g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Carrots:

• Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 5.9 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin C, 22 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Carrots:

• Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 1.9 times more Iron and 31 times more Selenium than Raw Carrots.
• While Raw Carrots contain 33 times more Calcium, more Copper, 1.7 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 11.9 times more Potassium, 34.5 times more Sodium and 1.3 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Raw Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 1.7 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 39.5 times more Sugars and 3.5 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.