Comparing Nutrients in 5 ounces Carrots VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Carrots	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	2% 58kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.5% 0.6g	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	98% 128g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	76.8% 55.7g	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	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	132% 1184μg	71.5% 644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	176% 2.3mg	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	114% 458μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	286% 6.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.36mg	30.6% 27.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.5% 183IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	19% 0.17mg	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	206% 16.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.05% 17mg	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	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw Carrots have 1.8 times more Vitamin A, 7.3 times more Vitamin E and 66 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 18.3 times more Vitamin B1, 23.6 times more Vitamin B2, 16.4 times more Vitamin B3, 11.7 times more Vitamin B6, 17 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin C and more Vitamin D than Raw Carrots.

Comparing minerals per 5 ounces for Carrots vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw Carrots have 11 times more Calcium, 3.9 times more Potassium and 29.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.7 times more Copper, 38.7 times more Iron, 1.3 times more Phosphorus, 55 times more Selenium and 6.5 times more Sodium than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 2.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 9.5 times more Energy, 4.2 times more Omega 6, 9.4 times more Carbohydrate, 8.3 times more Sugars and 4.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.