Comparing Nutrients in 1 pound POST Bran Flakes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	POST Bran Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	51.3% 1488kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	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	281% 365g	27% 35g	130g per day for Men 19-50 years
Sugars	116% 84.4g	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	218% 83g	39.4% 15g	38g per day for Men 19-50 years
Protein	80% 45g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	377% 3397μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	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	593% 7.7mg	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	756% 3025μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11.6% 10.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	20% 200mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	1588% 127mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	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	291% 2037mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of POST Bran Flakes 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 POST Bran Flakes vs Cooked Frozen Carrots:

• 1 pound of POST Bran Flakes has 43.3 times more Vitamin B1, 37.8 times more Vitamin B2, 40.1 times more Vitamin B3, 20.2 times more Vitamin B6, 60.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin C, 1.3 times more Vitamin E and 9.7 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cooked Frozen Carrots provide similar amounts of Vitamin A per one pound.
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for POST Bran Flakes vs Cooked Frozen Carrots:

• 1 pound of POST Bran Flakes has 1.3 times more Calcium, 6.1 times more Copper, 52.8 times more Iron, 20.8 times more Magnesium, 14.5 times more Phosphorus, 2.8 times more Potassium, 87.5 times more Selenium, 9.2 times more Sodium and 14.3 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 26.6 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of POST Bran Flakes has 8.9 times more Energy, 3.1 times more Fat, 2 times more Omega 3, 3.8 times more Omega 6, 10.4 times more Carbohydrate, 4.6 times more Sugars, 5.5 times more Fiber and 17.1 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein