Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	26% 4.4g	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	116% 151g	130g per day for Men 19-50 years
Sugars	11% 8.1g	64.6% 47g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	187% 1679μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	139% 1.8mg	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	5.46% 22μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	226% 5.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	104% 0.94mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	213% 4.9mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Vitamin A, more Vitamin C and 8 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 22.7 times more Vitamin B1, 20.8 times more Vitamin B2, 21.9 times more Vitamin B3, 4.5 times more Vitamin B5, 10.8 times more Vitamin B6, 16.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.3 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 7 ounces of Cooked Frozen Carrots have 10.6 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 5.8 times more Copper, 18.5 times more Iron, 10.9 times more Magnesium, 14.8 times more Manganese, 9.5 times more Phosphorus, 2 times more Potassium, 28.8 times more Selenium, 4.2 times more Sodium and 7.8 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits contain 10.4 times more Energy, 8.2 times more Fat, 6.7 times more Saturated Fat, 1.7 times more Omega 3, 7.7 times more Omega 6, 9.9 times more Carbohydrate, 5.8 times more Sugars, 2.9 times more Fiber and 12.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein