Comparing Nutrients in 5 ounces Boiled Carrots VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	10%	1%	89%

Macro Nutrients

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	87.8% 114g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	54.7% 39.7g	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	0.7% 0.51g	NA	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	134% 1208μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	190% 2.47mg	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	4.96% 20μg	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	45% 451mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	554% 44.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	6.07% 42.5mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 5 ounces of Boiled Carrots have 3.6 times more Vitamin C, 34.3 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 15.9 times more Vitamin B1, 21.1 times more Vitamin B2, 26.5 times more Vitamin B3, 11.4 times more Vitamin B6 and 63.5 times more Vitamin B9 than Boiled and Drained Carrots.
• 5 ounces of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 5 ounces of Boiled Carrots have 1.8 times more Potassium, 11.6 times more Sodium and 15.3 times more Water than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 10.6 times more Calcium, 92 times more Iron, 1.5 times more Magnesium, 4.2 times more Phosphorus and 2.5 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.7 times more Fiber than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 10.5 times more Energy, 9.8 times more Carbohydrate, 8.1 times more Sugars and 11.6 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein