Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Cooked Frozen Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	NA	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	111% 144g	130g per day for Men 19-50 years
Sugars	11% 8.1g	56% 40.5g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	44.4% 17g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Vitamin A	187% 1679μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	24% 0.31mg	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	5.46% 22μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	20.7% 18.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13% 1.05mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 12.6 times more Vitamin B1, 5.8 times more Vitamin B2, 4.1 times more Vitamin B3, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12 and 4.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of Cooked Frozen Carrots have 11.9 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 3.5 times more Calcium, 5.9 times more Iron, 10.3 times more Magnesium, 11.5 times more Phosphorus, 2.3 times more Potassium, 6 times more Sodium and 7.3 times more Zinc than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 9.5 times more Energy, 6.5 times more Fat, 8.7 times more Saturated Fat, 9.4 times more Carbohydrate, 5 times more Sugars, 2.6 times more Fiber and 19.5 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein