Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	80% 104g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	8.8% 6.38g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	133% 1199μg	156% 1403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	195% 2.54mg	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	3.9% 15.6μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	33.7% 30.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	9.4% 0.75mg	512% 41mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	220% 5.05mg	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	6.28% 44mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	173% 19mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.14% 5.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 5 ounces of Cooked Frozen Carrots have 2.5 times more Vitamin E and 6.8 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 43.3 times more Vitamin B1, 2.7 times more Vitamin B2, 43 times more Vitamin B3, 21.3 times more Vitamin B6, 64.9 times more Vitamin B9, more Vitamin B12, 9.3 times more Vitamin C and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 5 ounces of Cooked Frozen Carrots have 24 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 10.2 times more Calcium, 4.7 times more Copper, 54.5 times more Iron, 10.4 times more Magnesium, 21.3 times more Manganese, 11.5 times more Phosphorus, 3.3 times more Potassium, 41.5 times more Selenium, 8.4 times more Sodium and 38.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 10.1 times more Energy, 9.7 times more Fat, 13.3 times more Saturated Fat, 1.5 times more Omega 3, 7.6 times more Omega 6, 9.5 times more Carbohydrate, 3.1 times more Fiber and 21.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein