Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	18% 526kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	8.43% 11g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	25.7% 9.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.7% 339μg	3.9% 15.6μg	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	1.26% 1.13mg	3.62% 3.26mg	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	5.2% 0.78mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	42% 421mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	190% 15mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	10.3% 0.24mg	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	60% 420mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cooked Frozen Carrots:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 29.7 times more Vitamin B1, 27.5 times more Vitamin B2, 28.8 times more Vitamin B3, 3.9 times more Vitamin B5, 14.3 times more Vitamin B6 and 21.7 times more Vitamin B9 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.9 times more Vitamin C, 1.8 times more Vitamin E and 6.8 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cooked Frozen Carrots:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.5 times more Calcium, 4.4 times more Copper, 20.2 times more Iron, 8.4 times more Magnesium, 13.3 times more Manganese, 9.5 times more Phosphorus, 1.9 times more Potassium, 27.3 times more Selenium, 8.7 times more Sodium and 5.5 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 10.8 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 10 times more Energy, 10.3 times more Fat, 8.9 times more Saturated Fat, 10.4 times more Omega 3, 9.6 times more Omega 6, 9.4 times more Carbohydrate, 7.6 times more Sugars, 2.1 times more Fiber and 15.2 times more Protein than Cooked Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein