Comparing Nutrients in 7 ounces Boiled Carrots VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	8.44% 1.43g	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	121% 87.7g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	15.8% 8.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	188% 1691μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	257% 41mg	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	327% 4.25mg	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	809% 3235μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0.22% 0.2mg	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	13.6% 2.04mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	26.2% 0.24mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26% 109mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	96% 1439mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	281% 31mg	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, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 7 ounces of Boiled Carrots have 121.7 times more Vitamin A, 36 times more Vitamin C, 1.6 times more Vitamin E and 22.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 24.2 times more Vitamin B1, 40.9 times more Vitamin B2, 32.2 times more Vitamin B3, 14 times more Vitamin B6 and 116.4 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Boiled Carrots have 2.7 times more Calcium, 1.3 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 7 times more Copper, 58.2 times more Iron, 5.5 times more Magnesium, 5.6 times more Phosphorus, 14.9 times more Selenium, 12.5 times more Sodium and 77.8 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 11.3 times more Energy, 26.8 times more Fat, 102.7 times more Saturated Fat, 8.3 times more Omega 6, 10.5 times more Carbohydrate, 12.8 times more Sugars and 5.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP provide inadequate amounts of Omega 3 in seven ounces.