Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.92% 0.62g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	137% 178g	130g per day for Men 19-50 years
Sugars	11% 8.1g	118% 85.6g	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	0.77% 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	14% 5.36g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	187% 1679μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	13% 2.1mg	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	6.1% 0.079mg	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	7.44% 29.8μg	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	5.07% 4.56mg	0.44% 0.4mg	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	34.4% 5.16mg	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 ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.18% 31.8mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29% 121mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	13% 448mg	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	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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, QUAKER, MOTHER'S COCOA BUMPERS:

• 7 ounces of Cooked Frozen Carrots have 94 times more Vitamin A, 2.1 times more Vitamin B6 and 11.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.6 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• 7 ounces of Cooked Frozen Carrots have 2.2 times more Calcium and 36.1 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 3.9 times more Iron, 5.5 times more Magnesium, 5.4 times more Phosphorus, 7.7 times more Sodium and 3.2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Fiber than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 10.3 times more Energy, 11.6 times more Carbohydrate, 10.6 times more Sugars and 7.3 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein