Comparing Nutrients in 1 pound RALSTON Wheat Bran flakes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	RALSTON Wheat Bran flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	61% 1769kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	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	278% 362g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	107% 78g	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	14.2% 10.3g	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	% 9.16g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 12.2g	g per day for Men 19-50 years
Fiber	202% 76.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	268% 2409μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	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	1564% 6255μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3910% 94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1208% 1087mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2433% 365mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	20.4% 204mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	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	3837% 307mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	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	345% 2418mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of RALSTON Wheat Bran flakes vs Boiled Carrots:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 71.4 times more Vitamin B1, 165.7 times more Vitamin B2, 140.4 times more Vitamin B3, 128.4 times more Vitamin B5, 44.4 times more Vitamin B6, 98.5 times more Vitamin B9, more Vitamin B12, 66.6 times more Vitamin C, more Vitamin D and 78.1 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Vitamin A and 5.1 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparing minerals per 1 pound for RALSTON Wheat Bran flakes vs Boiled Carrots:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.5 times more Calcium, 20.3 times more Copper, 199 times more Iron, 19 times more Magnesium, 22.4 times more Manganese, 17.8 times more Phosphorus, 2.7 times more Potassium, 13.1 times more Selenium, 10.1 times more Sodium and 321.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 35.6 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 11.1 times more Energy, 18.7 times more Fat, 14.4 times more Saturated Fat, 87 times more Omega 3, 14.9 times more Omega 6, 9.7 times more Carbohydrate, 5 times more Sugars, 6.3 times more Fructose, 5.6 times more Fiber and 13.4 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.