Comparing Nutrients in 7 ounces Carrots VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	116% 150g	130g per day for Men 19-50 years
Sugars	13% 9.4g	98% 70.7g	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	1.5% 1.1g	21% 15.3g	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	% 1.17g	% 15g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 39.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	184% 1657μg	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	106% 423μg	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	13% 11.7mg	1.54% 1.4mg	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	8.73% 1.3mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	176% 4.05mg	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	9.92% 69.5mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.45% 16.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Carrots have 1.7 times more Vitamin A, 8.4 times more Vitamin C, 1.7 times more Vitamin E and 5.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 12 times more Vitamin B1, 11.6 times more Vitamin B2, 10.7 times more Vitamin B3, 3 times more Vitamin B5, 8 times more Vitamin B6 and 11.2 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Carrots have 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.1 times more Calcium, 7.1 times more Copper, 30.3 times more Iron, 6.8 times more Magnesium, 14.3 times more Manganese, 8.3 times more Phosphorus, 29 times more Selenium, 6.4 times more Sodium and 8.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 8.8 times more Energy, 16.7 times more Fat, 18.9 times more Saturated Fat, 21 times more Omega 3, 12.1 times more Omega 6, 7.9 times more Carbohydrate, 7.5 times more Sugars, 14 times more Fructose, 2.1 times more Fiber and 9.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.