Comparing Nutrients in 5 ounces Carrots VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Carrots	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	2% 58kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	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	86.8% 113g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	NA	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	18.5% 0.24mg	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	11.3% 45.4μg	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	9.3% 8.36mg	0% 0mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	0.96% 38.3μg	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	562% 45mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	108% 2.5mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	317% 174μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cereals ready-to-eat, wheat, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of Cereals ready-to-eat, wheat, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carrots vs Cereals ready-to-eat, wheat, puffed, fortified:

• 5 ounces of Carrots have more Vitamin A and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 39.4 times more Vitamin B1, 31 times more Vitamin B2, 35.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Carrots.
• Both Carrots and Cereals ready-to-eat, wheat, puffed, fortified provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Carrots vs Cereals ready-to-eat, wheat, puffed, fortified:

• 5 ounces of Carrots have 17.3 times more Sodium and 29.4 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 9.1 times more Copper, 105.7 times more Iron, 12.1 times more Magnesium, 12.3 times more Manganese, 10.1 times more Phosphorus, 1231 times more Selenium and 9.8 times more Zinc than Raw Carrots.
• Both Carrots and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Carrots lack sufficient amounts of Selenium
• Both Raw Carrots as well as Cereals ready-to-eat, wheat, puffed, fortified lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 8.9 times more Energy, 8.3 times more Carbohydrate, 1.6 times more Fiber and 15.8 times more Protein than Raw Carrots.
• 5 ounces of Carrots provide inadequate amounts of Energy and Protein