Comparing Nutrients in 5 ounces Boiled Carrots VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	10% 1.7g	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	82.5% 107g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	69.7% 50.5g	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	0.7% 0.51g	15% 11g	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	% 10.8g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 28.3g	g per day for Men 19-50 years
Fiber	11% 4.25g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	134% 1208μg	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	121% 1.57mg	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	75.5% 302μg	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	1.1% 0.99mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	50% 0.45mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	126% 2.9mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Boiled and Drained Carrots have 1.7 times more Vitamin A, 5.1 times more Vitamin C, 2.6 times more Vitamin E and 6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 12 times more Vitamin B1, 15.2 times more Vitamin B2, 16.2 times more Vitamin B3, 3.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 15.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Boiled and Drained Carrots have 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.8 times more Calcium, 18.7 times more Copper, 26.8 times more Iron, 8.2 times more Magnesium, 13.2 times more Manganese, 9.7 times more Phosphorus, 1.5 times more Potassium, 4.1 times more Selenium, 7.6 times more Sodium and 9.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 10.3 times more Energy, 22.2 times more Fat, 20.2 times more Saturated Fat, 42 times more Omega 3, 13.9 times more Omega 6, 9.2 times more Carbohydrate, 10.3 times more Sugars, 21.4 times more Fructose, 1.9 times more Fiber and 12 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.