Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Boiled Carrots	Recommended Dietary Allowance
Energy	61% 1774kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	9.74% 3.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	300% 390g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	283% 206g	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	38% 21.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	226% 2032μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	438% 5.26mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	443% 71mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	541% 7.03mg	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	709% 2835μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	95% 85.3mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	94% 567IU	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	0.38% 0.45μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Boiled Carrots	Recommended Dietary Allowance
Calcium	142% 1420mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	1594% 128mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	50.5% 354mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	137% 2055mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	483% 53mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11% 409g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 17.6 times more Vitamin B1, 30.2 times more Vitamin B2, 24.2 times more Vitamin B3, 10.1 times more Vitamin B6, 44.6 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Vitamin A, 103 times more Vitamin E and 137 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Boiled Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 10.4 times more Calcium, 3.8 times more Copper, 82.7 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 14.1 times more Selenium, 7.8 times more Sodium and 58.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 11.2 times more Energy, 17.8 times more Fat, 22.9 times more Saturated Fat, 29 times more Omega 3, 10.9 times more Omega 6, 10.5 times more Carbohydrate, 13.1 times more Sugars and 6.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.