Comparing Nutrients in 5 ounces Carrots VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	2% 58kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	87.6% 114g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	41% 29.8g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	26.5% 10g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	132% 1184μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.36mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	47.2% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	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	7.1% 49.6mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Raw Carrots have 2.1 times more Vitamin E and 9.4 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 19.7 times more Vitamin B1, 24.1 times more Vitamin B2, 17 times more Vitamin B3, 2.8 times more Vitamin B5, 12.3 times more Vitamin B6, 35.1 times more Vitamin B9, more Vitamin B12, 3.4 times more Vitamin C and more Vitamin D than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin A per 5 oz.

Comparing minerals per 5 ounces for Carrots vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Raw Carrots have 73.6 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 6.7 times more Copper, 100 times more Iron, 8.3 times more Magnesium, 8.8 times more Phosphorus, 209 times more Selenium, 8.6 times more Sodium and 20.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, ALPHA-BITS contain 9.5 times more Energy, 19.2 times more Fat, 34.4 times more Saturated Fat, 38.5 times more Omega 3, 17.2 times more Omega 6, 8.4 times more Carbohydrate, 4.4 times more Sugars, 2.5 times more Fiber and 10.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.