Comparing Nutrients in 7 ounces Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	106% 138g	130g per day for Men 19-50 years
Sugars	13% 9.4g	51.2% 37g	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	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	19.4% 0.25mg	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	17% 67.5μg	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	13% 11.7mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	NA	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Carrots versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 7 ounces of Carrots have 2.1 times more Vitamin C and 1.5 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 5.3 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Carrots.
• Both Carrots and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Carrots as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carrots vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 7 ounces of Carrots have 11.8 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 1.9 times more Calcium, 10.3 times more Iron, 8.2 times more Magnesium, 8.2 times more Phosphorus, 4.9 times more Sodium and 9 times more Zinc than Raw Carrots.
• Both Carrots and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 9.4 times more Energy, 40.8 times more Fat, 51.5 times more Saturated Fat, 7.3 times more Carbohydrate, 3.9 times more Sugars, 2.8 times more Fiber and 10.5 times more Protein than Raw Carrots.
• 7 ounces of Carrots provide inadequate amounts of Energy and Protein