Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	RALSTON Corn Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	60% 1742kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	307% 399g	27% 35g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	8.4% 6.08g	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	% 6.7g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 21g	% 15.6g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	494% 4450μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	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	810% 3239μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	11.6% 10.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	1100% 88mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	21.4% 150mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Cooked Frozen Carrots per 1 lb

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

• 1 pound of RALSTON Corn Flakes has 149.4 times more Vitamin B1, 47 times more Vitamin B2, 50.6 times more Vitamin B3, 22.7 times more Vitamin B6, 64.9 times more Vitamin B9, more Vitamin B12, 28.3 times more Vitamin C and more Vitamin D than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Vitamin B5, 50.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cooked Frozen Carrots provide similar amounts of Vitamin A per one pound.
• 1 pound of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 1 pound of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for RALSTON Corn Flakes vs Cooked Frozen Carrots:

• 1 pound of RALSTON Corn Flakes has 36.6 times more Iron, 3.7 times more Selenium and 9.7 times more Sodium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 17.5 times more Calcium, 1.6 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 1.8 times more Zinc and 27.3 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cooked Frozen Carrots contain similar levels of Copper and Phosphorus per one pound.
• 1 pound of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Corn Flakes has 10.4 times more Energy, 11.4 times more Carbohydrate, 1.9 times more Sugars and 10.2 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.6 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cooked Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of RALSTON Corn Flakes provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.