Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, COCOA PEBBLES VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Carrots	Recommended Dietary Allowance
Energy	62% 1801kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	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	299% 389g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	224% 162g	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	19% 7.26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	39% 21.8g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Carrots	Recommended Dietary Allowance
Vitamin A	391% 3520μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	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	593% 7.7mg	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	391% 1565μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.7% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	209% 1252IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Carrots	Recommended Dietary Allowance
Calcium	9.98% 100mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	352% 28mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	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	61.6% 431mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	180% 2694mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	214% 23.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, COCOA PEBBLES vs Carrots:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 19.7 times more Vitamin B1, 25.9 times more Vitamin B2, 17.5 times more Vitamin B3, 12.3 times more Vitamin B6, 18.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin C, 5.1 times more Vitamin E and 10.2 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Carrots have similar amounts of Vitamin A per 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, COCOA PEBBLES vs Carrots:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 6.7 times more Copper, 20.7 times more Iron, 2.6 times more Magnesium, 2.7 times more Phosphorus, 140 times more Selenium, 8.6 times more Sodium and 21.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 1.7 times more Potassium and 35.3 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 9.7 times more Energy, 17.1 times more Fat, 112.5 times more Saturated Fat, 8.9 times more Carbohydrate, 7.6 times more Sugars and 5.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Raw Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.