Comparing Nutrients in 5 ounces Carrots VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	2% 58kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.14% 1.2g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	9.52% 6.9g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	132% 1184μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	33.7% 5.4mg	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	41.4% 0.54mg	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	35.4% 142μg	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	6% 5.4mg	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	6.24% 0.94mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	15% 62.4mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Tart, breakfast, low fat:

• Raw Carrots have 2.9 times more Vitamin A, 1.6 times more Vitamin C, 1.2 times more Vitamin E and 33 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4.3 times more Vitamin B1, 9.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Tart, breakfast, low fat:

• Raw Carrots have 4.8 times more Potassium and 7.3 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.3 times more Calcium, 1.6 times more Copper, 11.4 times more Iron, 3.7 times more Magnesium, 2.7 times more Phosphorus, 129 times more Selenium and 5.2 times more Sodium than Raw Carrots.
• Both Raw Carrots and Tart, breakfast, low fat have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.9 times more Fiber than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 9.1 times more Energy, 25 times more Fat, 43.5 times more Saturated Fat, 11.5 times more Omega 3, 8.6 times more Omega 6, 8 times more Carbohydrate and 4.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Tart, breakfast, low fat have similar amounts of Sugars per 5 oz.
• Both Raw Carrots as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.