Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Carrots	Recommended Dietary Allowance
Energy	58% 1678kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	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	313% 407g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	321% 233g	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	19.6% 14g	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	% 37.4g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 161g	% 16.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	46.7% 26g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Carrots	Recommended Dietary Allowance
Vitamin A	280% 2517μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	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	840% 3361μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	29.7% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	449% 36mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	144% 1007mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 26.4 times more Vitamin B1, 37.4 times more Vitamin B2, 25.6 times more Vitamin B3, 15 times more Vitamin B6, 39 times more Vitamin B9, more Vitamin B12, 4.7 times more Vitamin C and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 1.5 times more Vitamin A, 1.5 times more Vitamin E and 12 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6.6 times more Copper, 26.4 times more Iron, 3.8 times more Magnesium, 6 times more Manganese, 6.3 times more Phosphorus, 272 times more Selenium, 3 times more Sodium and 30.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium, 1.6 times more Potassium and 32 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 9 times more Energy, 10 times more Omega 3, 3.3 times more Omega 6, 9.4 times more Carbohydrate, 10.8 times more Sugars, 5.7 times more Fructose and 6.2 times more Protein than Raw Carrots.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Carrots have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.