Comparing Nutrients in 5 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Energy	19% 553kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	68% 49g	6.75% 4.9g	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	NA	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	11% 4.25g	38g per day for Men 19-50 years
Protein	16.7% 9.36g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	117% 1049μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	16.7% 0.22mg	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	118% 472μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.67% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	159% 12.8mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	9.55% 0.22mg	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	48% 336mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Boiled Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, Post, Waffle Crisp versus 5 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp vs Boiled Carrots:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 18.9 times more Vitamin B1, 31.8 times more Vitamin B2, 25.9 times more Vitamin B3, 11.1 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain more Vitamin C, 2.6 times more Vitamin E and 11.4 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Carrots provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Boiled Carrots:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 11.8 times more Copper, 26.5 times more Iron, 7.2 times more Magnesium, 7.9 times more Phosphorus, 28.4 times more Selenium, 10.3 times more Sodium and 37.5 times more Zinc than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 36.1 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Carrots contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 11.1 times more Energy, 27.8 times more Fat, 30 times more Saturated Fat, 93 times more Omega 3, 18.4 times more Omega 6, 10.1 times more Carbohydrate, 10.1 times more Sugars, 1.5 times more Fiber and 8.7 times more Protein than Boiled Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein