Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Energy	2.44% 71kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.059% 0.043g	9.27% 6.7g	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	NA	1.08% 0.78g	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	NA	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	6.73% 27μg	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	0% 0mg	9.3% 8.36mg	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	0.19% 0.028mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	3.3% 132μg	0.11% 4.54μg	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	66.3% 5.3mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	8.8% 0.2mg	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	3.04% 21.3mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Carrots:

• Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.8 times more Vitamin B5, 10.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and 132 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Carrots:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 2.6 times more Calcium, 29.2 times more Fluoride, 12.5 times more Iron and 28 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, more Manganese, 2.3 times more Phosphorus, 20 times more Potassium, 11.5 times more Sodium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Carrots have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.2 times more Energy and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 158 times more Sugars and 5.6 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Carrots have similar amounts of Carbohydrate per 5 oz.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.