Comparing Nutrients in 5 ounces Toasted Wheat Germ Cereals VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Toasted Wheat Germ Cereals	Boiled Carrots	Recommended Dietary Allowance
Energy	18.7% 541kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	71% 1.13g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	48.5% 8.25g	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% 70.3g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	% 11g	% 3.83g	g per day for Men 19-50 years
Fiber	56.3% 21.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	73.7% 41.2g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.37mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	125% 499μg	4.96% 20μg	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	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	151% 22.7mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	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	161% 13mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1230% 28.3mg	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	232% 1624mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Wheat Germ Cereals vs Boiled Carrots:

• Plain Toasted Wheat Germ Cereals have 25.3 times more Vitamin B1, 18.6 times more Vitamin B2, 8.7 times more Vitamin B3, 6 times more Vitamin B5, 6.4 times more Vitamin B6, 25.1 times more Vitamin B9, 1.7 times more Vitamin C and 15.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 170.4 times more Vitamin A and 3.4 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Wheat Germ Cereals vs Boiled Carrots:

• Plain Toasted Wheat Germ Cereals have 1.5 times more Calcium, 36.5 times more Copper, 26.7 times more Iron, 32 times more Magnesium, 128.7 times more Manganese, 38.2 times more Phosphorus, 4 times more Potassium, 92.9 times more Selenium and 83.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.5 times more Sodium and 16.1 times more Water than Plain Toasted Wheat Germ Cereals.

Comparison of macro-nutrients per 5 ounces:

• Plain Toasted Wheat Germ Cereals have 10.9 times more Energy, 59.4 times more Fat, 61 times more Saturated Fat, 800 times more Omega 3, 66.9 times more Omega 6, 6 times more Carbohydrate, 2.3 times more Sugars, 5 times more Fiber and 38.3 times more Protein than Boiled and Drained Carrots.
• Both Plain Toasted Wheat Germ Cereals as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.