Comparing Nutrients in 5 ounces Cereals, farina, unenriched, dry VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, farina, unenriched, dry	Carrots	Recommended Dietary Allowance
Energy	18% 523kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	85% 111g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	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	7.1% 2.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	27% 15g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	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	8.5% 34μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	26.6% 2.13mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	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	18% 125mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, farina, unenriched, dry vs Carrots:

• Cereals, farina, unenriched, dry have 1.7 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, more Vitamin C and 6 times more Vitamin E than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Raw Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Cereals, farina, unenriched, dry as well as Raw Carrots have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, farina, unenriched, dry vs Carrots:

• Cereals, farina, unenriched, dry have 1.8 times more Copper, 5 times more Iron, 4.8 times more Manganese, 2.5 times more Phosphorus, 235 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 3.4 times more Potassium, 23 times more Sodium and 8.4 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Raw Carrots have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, farina, unenriched, dry have 9 times more Energy, 10 times more Omega 3, 2 times more Omega 6, 8.1 times more Carbohydrate and 11.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Fiber than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.