Comparing Nutrients in 1 pound Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Energy	8.6% 249kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	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	2% 0.032g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	38% 49.5g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	4.75% 3.45g	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	% 0.32g	% 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% 8.26g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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	47.6% 0.57mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	87.3% 349μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	302% 24mg	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	38.7% 0.89mg	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	24% 168mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Carrots:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 16.5 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Carrots:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 2.9 times more Calcium, 17.8 times more Iron, 1.4 times more Manganese and 128 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.7 times more Magnesium, 13.9 times more Potassium and 3.8 times more Sodium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Carrots have similar amounts of Copper, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.3 times more Energy and 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 6.2 times more Sugars and 3.5 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Carrots have similar amounts of Carbohydrate per 1 lb.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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.