Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	20% 3.4g	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	123% 159g	130g per day for Men 19-50 years
Sugars	11% 8.1g	57.5% 41.7g	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	37% 14g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	187% 1679μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	260% 3.37mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88.3% 530IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	66% 0.6mg	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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46.8% 196mg	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	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, POST, ALPHA-BITS per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 7 ounces of Cooked Frozen Carrots have 3.3 times more Vitamin E and 9.7 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 43.3 times more Vitamin B1, 37.8 times more Vitamin B2, 40.1 times more Vitamin B3, 4.3 times more Vitamin B5, 20.2 times more Vitamin B6, 60.6 times more Vitamin B9, more Vitamin B12, 8.7 times more Vitamin C and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, POST, ALPHA-BITS provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 7 ounces of Cooked Frozen Carrots have 75.3 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 3.7 times more Copper, 56.6 times more Iron, 9 times more Magnesium, 10 times more Phosphorus, 1.4 times more Potassium, 34.8 times more Selenium, 10 times more Sodium and 14.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 10.5 times more Energy, 6.8 times more Fat, 9.2 times more Saturated Fat, 1.8 times more Omega 3, 6 times more Omega 6, 10.4 times more Carbohydrate, 5.1 times more Sugars, 2.2 times more Fiber and 17.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein