Comparing Nutrients in 1 pound Cereals ready-to-eat, Post, Waffle Crisp VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Energy	61% 1769kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	290% 376g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	217% 157g	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	52.5% 20g	36% 13.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	373% 3357μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	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	593% 7.7mg	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	378% 1510μg	16% 63.5μg	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	18% 16.3mg	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	12% 1.8mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Calcium	11% 109mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	510% 41mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	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	154% 1075mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	309% 34mg	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

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Boiled Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, Post, Waffle Crisp versus 1 lb of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, Post, Waffle Crisp vs Boiled Carrots:

• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp has 18.9 times more Vitamin B1, 31.8 times more Vitamin B2, 25.9 times more Vitamin B3, 11.1 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains more Vitamin C, 2.6 times more Vitamin E and 11.4 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Carrots provide similar amounts of Vitamin A per one pound.
• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, Post, Waffle Crisp vs Boiled Carrots:

• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp has 11.8 times more Copper, 26.5 times more Iron, 7.2 times more Magnesium, 7.9 times more Phosphorus, 28.4 times more Selenium, 10.3 times more Sodium and 37.5 times more Zinc than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains 36.1 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Carrots contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp has 11.1 times more Energy, 27.8 times more Fat, 30 times more Saturated Fat, 93 times more Omega 3, 18.4 times more Omega 6, 10.1 times more Carbohydrate, 10.1 times more Sugars, 1.5 times more Fiber and 8.7 times more Protein than Boiled Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein