Comparing Nutrients in 7 ounces Boiled Carrots VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	16% 2.7g	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	119% 154g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	53% 38.6g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	227% 2.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	275% 3.57mg	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	647% 2590μg	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% 0mg	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	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	61% 0.55mg	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	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	201% 4.63mg	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	120% 839mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	66.3% 994mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	249% 27.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain per 7 oz

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

• 7 ounces of Boiled Carrots have 426 times more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 11.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 19.4 times more Vitamin B1, 33.9 times more Vitamin B2, 26.6 times more Vitamin B3, 3.1 times more Vitamin B5, 11.8 times more Vitamin B6 and 93.2 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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, QUAKER OAT LIFE, plain:

• 7 ounces of Boiled Carrots have 21 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 11.7 times more Calcium, 16.3 times more Copper, 86.3 times more Iron, 9.8 times more Magnesium, 15.1 times more Manganese, 14.1 times more Phosphorus, 32.9 times more Selenium, 8.6 times more Sodium and 68.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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, QUAKER, QUAKER OAT LIFE, plain contain 10.7 times more Energy, 24.6 times more Fat, 27.7 times more Saturated Fat, 62 times more Omega 3, 15.6 times more Omega 6, 9.5 times more Carbohydrate, 5.6 times more Sugars, 2.2 times more Fiber and 13.1 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein