Comparing Nutrients in 5 ounces Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Boiled Carrots	Recommended Dietary Allowance
Energy	18% 519kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	7.35% 2.35g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	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	54% 70g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	14% 10g	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	44.4% 17g	11% 4.25g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	237% 948μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.45% 8.5mg	5.67% 5.1mg	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	182% 27.3mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	148% 12mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	106% 444mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1176% 27mg	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	229% 1602mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.78g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Boiled Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Boiled Carrots:

• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 29.8 times more Vitamin B1, 17.7 times more Vitamin B2, 8.7 times more Vitamin B3, 6 times more Vitamin B5, 3.9 times more Vitamin B6, 47.8 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C and 18.7 times more Vitamin E than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 142 times more Vitamin A than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Boiled Carrots:

• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 1.7 times more Calcium, 36.5 times more Copper, 24.5 times more Iron, 31.3 times more Magnesium, 123.1 times more Manganese, 37.7 times more Phosphorus, 4.7 times more Potassium and 80.1 times more Zinc than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 9.7 times more Sodium and 18.9 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 10.5 times more Energy, 53.1 times more Fat, 55.3 times more Saturated Fat, 6 times more Carbohydrate, 2.1 times more Sugars, 4 times more Fiber and 41.4 times more Protein than Boiled Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein