Comparing Nutrients in 5 ounces HEALTH VALLEY, FIBER 7 Flakes VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Frozen Carrots	Recommended Dietary Allowance
Energy	17.3% 500kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	8.6% 11g	130g per day for Men 19-50 years
Sugars	39% 28.3g	9.3% 6.75g	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	0.61% 0.44g	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	% 5.74g	g per day for Men 19-50 years
Fiber	52.6% 20g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	10.4% 0.13mg	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	50% 200μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	3.94% 3.54mg	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	9.36% 1.4mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Frozen Carrots	Recommended Dietary Allowance
Calcium	10% 101mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	11.7% 0.1mg	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	45% 3.6mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	10.5% 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	66.2% 464mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Frozen Carrots:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 12 times more Vitamin B1, 16.2 times more Vitamin B2, 15.2 times more Vitamin B3, 3.9 times more Vitamin B5, 7.4 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C and 1.7 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 6.7 times more Vitamin A and 8 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Frozen Carrots:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2 times more Calcium, 6.5 times more Copper, 5.8 times more Iron, 12 times more Magnesium, 18.9 times more Manganese, 9.9 times more Phosphorus, 2 times more Potassium, 27.1 times more Selenium, 2.9 times more Sodium and 8.8 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 30 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 9.8 times more Energy, 3.1 times more Fat, 2.1 times more Omega 3, 2.3 times more Omega 6, 9.9 times more Carbohydrate, 4.2 times more Sugars, 4.3 times more Fiber and 18.5 times more Protein than Frozen Carrots, Unprepared.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.