Comparing Nutrients in 7 ounces Boiled Carrots VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	112% 145g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	12.3% 8.93g	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	52.7% 20g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	188% 1691μg	218% 1965μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	222% 35.5mg	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	273% 3.55mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	560% 13.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.3% 284IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	0% 0μg	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	717% 57.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	307% 7.07mg	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% 708mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	65.8% 986mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.2% 7.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Boiled Carrots have 2.5 times more Vitamin E and 6.9 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 19.7 times more Vitamin B1, 2.3 times more Vitamin B2, 27.8 times more Vitamin B3, 11.7 times more Vitamin B6, 51 times more Vitamin B9, more Vitamin B12, 5.9 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Boiled Carrots vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Boiled Carrots have 24 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 11.9 times more Calcium, 22.8 times more Copper, 85 times more Iron, 11.4 times more Magnesium, 23 times more Manganese, 11.9 times more Phosphorus, 2.7 times more Potassium, 35.6 times more Selenium, 8.6 times more Sodium and 67 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 10.6 times more Energy, 36.7 times more Fat, 53.3 times more Saturated Fat, 68 times more Omega 3, 25.2 times more Omega 6, 8.9 times more Carbohydrate, 1.3 times more Sugars, 3.4 times more Fiber and 16.3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein