Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Carrots	Recommended Dietary Allowance
Energy	18.6% 539kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	98% 128g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	105% 76g	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	18.7% 7.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14% 7.8g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Carrots	Recommended Dietary Allowance
Vitamin A	131% 1179μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	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	131% 524μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	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	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Carrots	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	119% 9.5mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	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	46% 322mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	8.98% 135mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Carrots:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 21.2 times more Vitamin B1, 27.6 times more Vitamin B2, 18.8 times more Vitamin B3, 13.8 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin C, 2 times more Vitamin E and 14.7 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Raw Carrots have similar amounts of Vitamin A per 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Carrots:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 4.4 times more Copper, 22.3 times more Iron, 4.9 times more Magnesium, 6.5 times more Phosphorus, 486 times more Selenium, 1.4 times more Sodium and 23.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium, 1.8 times more Potassium and 63.1 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 9.3 times more Energy, 7.1 times more Fat, 19 times more Omega 3, 5.6 times more Omega 6, 9.4 times more Carbohydrate, 11.3 times more Sugars, 1.8 times more Fiber and 5.9 times more Protein than Raw Carrots.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.