Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Energy	7.82% 227kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	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	36.7% 47.7g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	NA	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), 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	20.8% 0.25mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	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	13.6% 54.4μg	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	0.6% 0.091mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	39.5% 395mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	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	212% 17mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	9.7% 68mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.6mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.7% 397g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Carrots:

• Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B5, 10.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and 132 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Carrots have similar amounts of Vitamin B1 per 1 lb.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), 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, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Carrots:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 2.6 times more Calcium, 29.2 times more Fluoride, 12.5 times more Iron and 28 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, more Manganese, 2.3 times more Phosphorus, 20 times more Potassium, 11.5 times more Sodium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Carrots have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.2 times more Energy and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 158 times more Sugars and 5.6 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Carrots have similar amounts of Carbohydrate per 1 lb.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.