Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	56% 1624kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	27% 35g	130g per day for Men 19-50 years
Sugars	111% 80.6g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	116% 44g	39.4% 15g	38g per day for Men 19-50 years
Protein	83.3% 46.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	403% 4.83mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	421% 5.47mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	402% 64.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	29.3% 0.38mg	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	322% 1288μg	12.5% 50μg	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	6.55% 5.9mg	11.6% 10.4mg	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	15% 2.22mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	161% 1610mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	724% 58mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	231% 1619mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	162% 2427mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.97% 36g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cooked Frozen Carrots:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 35.5 times more Vitamin B1, 32.6 times more Vitamin B2, 34.1 times more Vitamin B3, 16.9 times more Vitamin B6 and 25.8 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Vitamin C and 2.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cooked Frozen Carrots:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 10.1 times more Calcium, 24.1 times more Iron, 9.5 times more Magnesium, 11.5 times more Phosphorus, 2 times more Potassium, 9.1 times more Sodium and 6.8 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 11.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 9.7 times more Energy, 8.3 times more Fat, 8.6 times more Saturated Fat, 9.3 times more Carbohydrate, 4.4 times more Sugars, 2.9 times more Fiber and 17.7 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein