Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cooked Frozen Carrots	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	16% 2.72g	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	125% 163g	130g per day for Men 19-50 years
Sugars	11% 8.1g	41.6% 30g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	187% 1679μg	171% 1538μg	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	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	213% 34mg	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	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.14% 71.4mg	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	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	47.7% 200mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS POST, GRAPE-NUTS Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cooked Frozen Carrots have more Vitamin C, 1.2 times more Vitamin E and 5.2 times more Vitamin K than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 43.3 times more Vitamin B1, 40.5 times more Vitamin B2, 41.3 times more Vitamin B3, 20.2 times more Vitamin B6, 62.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cooked Frozen Carrots have 27.4 times more Water than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.7 times more Copper, 52.6 times more Iron, 9.2 times more Magnesium, 9 times more Phosphorus, 1.8 times more Potassium, 79.7 times more Selenium, 8 times more Sodium and 22.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and POST, GRAPE-NUTS Flakes 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, GRAPE-NUTS Flakes contain 10.2 times more Energy, 5.4 times more Fat, 2.9 times more Omega 3, 4.7 times more Omega 6, 10.6 times more Carbohydrate, 3.7 times more Sugars, 3.1 times more Fiber and 16.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein