Comparing Nutrients in 7 ounces Frozen Carrots VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Frozen Carrots	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	8.4% 1.43g	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	123% 160g	130g per day for Men 19-50 years
Sugars	13% 9.45g	24.3% 17.6g	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	0.85% 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	68% 25.8g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	131% 1.7mg	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	171% 685μg	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	0.22% 0.2mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	75% 0.67mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	279% 6.42mg	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	132% 927mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of Frozen Carrots have more Vitamin A, 25 times more Vitamin C and 8.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 14.8 times more Vitamin B1, 3.2 times more Vitamin B2, 18.6 times more Vitamin B3, 4.7 times more Vitamin B5, 9.1 times more Vitamin B6 and 34.5 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of Frozen Carrots have 25.7 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.6 times more Copper, 63.6 times more Iron, 10.3 times more Magnesium, 18.9 times more Manganese, 14.2 times more Phosphorus, 1.7 times more Potassium, 13 times more Selenium, 6.8 times more Sodium and 6.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 10 times more Energy, 3.6 times more Omega 3, 2.9 times more Omega 6, 10.2 times more Carbohydrate, 1.9 times more Sugars, 3.9 times more Fiber and 14.4 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein