Comparing Nutrients in 7 ounces Boiled Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Boiled Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	111% 144g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	56% 40.5g	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	0.99% 0.71g	NA	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	44.4% 17g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	24% 0.31mg	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	6.95% 27.8μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	20.7% 18.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	NA	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	8.5% 59.5mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of Boiled Carrots have 2.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 5.7 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Carrots have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Boiled Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of Boiled Carrots have 11.9 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 4.1 times more Calcium, 9.2 times more Iron, 11.3 times more Magnesium, 11.9 times more Phosphorus, 1.9 times more Potassium, 6.1 times more Sodium and 12.8 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 10.1 times more Energy, 24.4 times more Fat, 34.7 times more Saturated Fat, 8.8 times more Carbohydrate, 5.9 times more Sugars, 2.8 times more Fiber and 14.9 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein