Comparing Nutrients in 7 ounces Frozen Carrots VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%

Macro Nutrients

	Frozen Carrots	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	111% 144g	130g per day for Men 19-50 years
Sugars	13% 9.45g	6.73% 4.9g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	62% 23.6g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	44.8% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	42.7% 0.56mg	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	4.96% 20μg	14.4% 57.5μg	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	5.5% 4.96mg	0% 0mg	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	7.54% 1.13mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	79.6% 0.72mg	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	11% 0.87mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	58% 6.37mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.56% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 7 ounces of Frozen Carrots have more Vitamin A, more Vitamin C and 4.8 times more Vitamin K than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 7.7 times more Vitamin B1, 4.9 times more Vitamin B2, 8.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 7 ounces of Frozen Carrots have 9.7 times more Sodium and 8.7 times more Water than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 4.9 times more Copper, 6.5 times more Iron, 9.6 times more Magnesium, 10.5 times more Phosphorus, 1.4 times more Potassium, 44.7 times more Selenium and 9.7 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain similar levels of Calcium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.9 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 9.3 times more Energy, 5.9 times more Fat, 5.4 times more Omega 3, 4.2 times more Omega 6, 9.2 times more Carbohydrate, 3.6 times more Fiber and 16.2 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein