Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Carrots	Recommended Dietary Allowance
Energy	59% 1706kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	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	250% 325g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	110% 80g	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	99% 37.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	82.3% 46g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Carrots	Recommended Dietary Allowance
Vitamin A	NA	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	547% 6.56mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.45mg	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	193% 771μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	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	19.4% 2.9mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Carrots	Recommended Dietary Allowance
Calcium	112% 1116mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	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	688% 55mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	233% 1628mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	45.2% 1538mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	169% 2536mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 21.9 times more Vitamin B1, 10.6 times more Vitamin B2, 9.2 times more Vitamin B3, 7.1 times more Vitamin B6, 8.9 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 59 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Raw Carrots have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 7.5 times more Calcium, 40.4 times more Iron, 8.6 times more Magnesium, 10.3 times more Phosphorus, 8.1 times more Sodium and 9.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.9 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Raw Carrots have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 9.2 times more Energy, 31.1 times more Fat, 65.3 times more Saturated Fat, 7.5 times more Carbohydrate, 3.7 times more Sugars, 3 times more Fiber and 10.9 times more Protein than Raw Carrots.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.