Comparing Nutrients in 7 ounces Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.34% 1.08g	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	132% 172g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	132% 95g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	188% 1691μg	106% 955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	207% 33mg	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	253% 3.3mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	66% 661mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	70.3% 0.63mg	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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	226% 25mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 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, MALT-O-MEAL, COCO-ROOS:

• 7 ounces of Boiled Carrots have 1.8 times more Vitamin A, 51.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 18.9 times more Vitamin B1, 32 times more Vitamin B2, 25.8 times more Vitamin B3, 10.8 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 5.6 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Boiled Carrots vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 7 ounces of Boiled Carrots have 36.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 11.1 times more Calcium, 18.8 times more Copper, 88.2 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 7.4 times more Selenium, 6 times more Sodium and 62.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 11.1 times more Energy, 25.6 times more Fat, 85.7 times more Saturated Fat, 6.2 times more Omega 6, 10.6 times more Carbohydrate, 13.9 times more Sugars and 4.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in seven ounces.