Comparing Nutrients in 1 pound Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Carrots	Recommended Dietary Allowance
Energy	11.6% 336kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.3g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 12.2g	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18% 16.3mg	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	0.3% 0.045mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	29% 290mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	380% 30.4mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	30.6% 0.7mg	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	9.07% 63.5mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	68.6% 1030mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.96% 368g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Carrots:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin C, 103 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparing minerals per 1 pound for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Carrots:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.1 times more Calcium, 19.7 times more Iron and 3.9 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Copper, 1.7 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 8.7 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.1 times more Energy, 2.2 times more Omega 6, 1.9 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 34.5 times more Sugars and 2.7 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 lb.