Comparing Nutrients in 5 ounces Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	7.9% 1.34g	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	94% 122g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	88.6% 64.2g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	134% 1208μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	138% 22mg	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	169% 2.2mg	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	221% 886μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	29.6% 26.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	10% 0.091mg	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	498% 40mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• 5 ounces of Boiled Carrots have 1.9 times more Vitamin A, 103 times more Vitamin E and 137 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 17.6 times more Vitamin B1, 30.2 times more Vitamin B2, 24.2 times more Vitamin B3, 10.1 times more Vitamin B6, 44.6 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Boiled Carrots vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• 5 ounces of Boiled Carrots have 2.3 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 10.4 times more Calcium, 3.8 times more Copper, 82.7 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 14.1 times more Selenium, 7.8 times more Sodium and 58.6 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 11.2 times more Energy, 17.8 times more Fat, 22.9 times more Saturated Fat, 10.9 times more Omega 6, 10.5 times more Carbohydrate, 13.1 times more Sugars and 6.2 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3 in five ounces.