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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.8% 776kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.26% 1.36g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	11% 1.88g	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	131% 171g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	124% 90g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	188% 1691μg	99% 889μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	194% 31mg	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	237% 3.08mg	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	310% 1240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	388% 9.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	41.5% 37.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	14% 0.13mg	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	698% 56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	211% 23.3mg	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, TOOTIE FRUITIES 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• 7 ounces of Boiled Carrots have 1.9 times more Vitamin A, 103 times more Vitamin E and 137 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 17.6 times more Vitamin B1, 30.2 times more Vitamin B2, 24.2 times more Vitamin B3, 10.1 times more Vitamin B6, 44.6 times more Vitamin B9, more Vitamin B12, 5.2 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• 7 ounces of Boiled Carrots have 2.3 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 10.4 times more Calcium, 3.8 times more Copper, 82.7 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 14.1 times more Selenium, 7.8 times more Sodium and 58.6 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 11.2 times more Energy, 17.8 times more Fat, 22.9 times more Saturated Fat, 10.9 times more Omega 6, 10.5 times more Carbohydrate, 13.1 times more Sugars and 6.2 times more Protein than Boiled and Drained Carrots.
• 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, TOOTIE FRUITIES provide inadequate amounts of Omega 3 in seven ounces.