Comparing Nutrients in 5 ounces Frozen Carrots VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Frozen Carrots	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	1.76% 51kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	81.7% 106g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	32% 23g	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	0.61% 0.44g	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	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	38% 14.5g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	112% 1006μg	56.5% 509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	86.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	97% 1.26mg	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	3.54% 14μg	261% 1045μg	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	3.94% 3.54mg	18% 16.3mg	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	5.4% 0.81mg	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	5.1% 51mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.8% 0.62mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	237% 5.46mg	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	6.7% 46.8mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 5 ounces of Frozen Carrots have 2 times more Vitamin A and 8.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 16.4 times more Vitamin B1, 22.2 times more Vitamin B2, 21.1 times more Vitamin B3, 4.5 times more Vitamin B5, 9.4 times more Vitamin B6, 73.7 times more Vitamin B9, 4.6 times more Vitamin C and 5.5 times more Vitamin E than Frozen Carrots, Unprepared.
• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Frozen Carrots, Unprepared as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 5 ounces of Frozen Carrots have 22.5 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 6.7 times more Calcium, 4.3 times more Copper, 68 times more Iron, 14 times more Magnesium, 22.5 times more Manganese, 15.7 times more Phosphorus, 1.9 times more Potassium, 10 times more Selenium, 5.4 times more Sodium and 23.4 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 10.3 times more Energy, 11.1 times more Fat, 19.4 times more Saturated Fat, 5.1 times more Omega 3, 7.9 times more Omega 6, 9.5 times more Carbohydrate, 3.4 times more Sugars, 3.1 times more Fiber and 15.9 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein