Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	133% 173g	130g per day for Men 19-50 years
Sugars	11% 8.1g	120% 86.7g	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	0.77% 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	20% 7.54g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	187% 1679μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	269% 3.5mg	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	175% 701μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	437% 10.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	117% 105mg	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	13.4% 2mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	53% 0.48mg	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	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	21.2% 0.49mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 7 ounces of Cooked Frozen Carrots have 1.7 times more Vitamin B5, 9.2 times more Vitamin E and 22.7 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.6 times more Vitamin A, 44.1 times more Vitamin B1, 40.5 times more Vitamin B2, 42.4 times more Vitamin B3, 21 times more Vitamin B6, 32.1 times more Vitamin B9, more Vitamin B12 and 23 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 7 ounces of Cooked Frozen Carrots have 26.4 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2 times more Calcium, 2.9 times more Copper, 29.9 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese, 4.5 times more Phosphorus, 10.8 times more Selenium, 9.1 times more Sodium and 1.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 5.5 times more Omega 3 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 10.9 times more Energy, 5.1 times more Fat, 8 times more Saturated Fat, 11.3 times more Carbohydrate, 10.7 times more Sugars and 5.8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, chocolate-flavored frosted puffed corn offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6 in seven ounces.