Comparing Nutrients in 7 ounces Boiled Carrots VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Boiled Carrots	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	3.23% 0.55g	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	134% 175g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	21.5% 15.6g	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	3.67% 2.66g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 9.15g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	188% 1691μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	291% 3.8mg	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	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	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	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	16.5% 0.15mg	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	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	8.2% 0.19mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.18% 6.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs RALSTON Corn Flakes:

• Boiled and Drained Carrots have 2.3 times more Vitamin B5, 51.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 67.9 times more Vitamin B1, 39.5 times more Vitamin B2, 32.6 times more Vitamin B3, 12.5 times more Vitamin B6, 51 times more Vitamin B9, more Vitamin B12, 18.1 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin A per 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs RALSTON Corn Flakes:

• Boiled and Drained Carrots have 15 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 2.2 times more Potassium and 27.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 4.4 times more Copper, 57.1 times more Iron, 3.1 times more Selenium and 9.8 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes contain 11 times more Energy, 17 times more Omega 3, 3.2 times more Omega 6, 10.7 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fructose and 7.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.