Comparing Nutrients in 5 ounces Boiled Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Boiled Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	4.6% 1.48g	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	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	79% 103g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	40% 29g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	15% 2.4mg	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	17.2% 0.22mg	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	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	15% 13.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	17.6% 176mg	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	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	38% 160mg	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	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	18.6% 631mg	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	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 5 ounces of Boiled Carrots have 2.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 5.7 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Boiled Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 5 ounces of Boiled Carrots have 11.9 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 4.1 times more Calcium, 9.2 times more Iron, 11.3 times more Magnesium, 11.9 times more Phosphorus, 1.9 times more Potassium, 6.1 times more Sodium and 12.8 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 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 10.1 times more Energy, 24.4 times more Fat, 34.7 times more Saturated Fat, 8.8 times more Carbohydrate, 5.9 times more Sugars, 2.8 times more Fiber and 14.9 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein