Comparing Nutrients in 7 ounces Carrots VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Carrots	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	27.4% 796kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	7.88% 1.34g	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	125% 162g	130g per day for Men 19-50 years
Sugars	13% 9.4g	116% 84.3g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	184% 1657μg	106% 951μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	207% 33mg	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	253% 3.3mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	13.2% 0.12mg	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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	2.36% 9.92mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	107% 1599mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	226% 25mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH per 7 oz

Compare the macro and micronutrient content in 7 oz of Carrots versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carrots vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 7 ounces of Carrots have 1.7 times more Vitamin A, 4.4 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 18.9 times more Vitamin B1, 24.3 times more Vitamin B2, 17 times more Vitamin B3, 12 times more Vitamin B6, 35.1 times more Vitamin B9, more Vitamin B12, 3.4 times more Vitamin C and more Vitamin D than Raw Carrots.
• 7 ounces of Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Carrots vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 7 ounces of Carrots have more Calcium, 2.4 times more Magnesium, 2.9 times more Potassium and 35.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 1.3 times more Copper, 100 times more Iron, 1.6 times more Phosphorus, 60 times more Selenium, 11.7 times more Sodium and 52.1 times more Zinc than Raw Carrots.
• 7 ounces of Carrots lack sufficient amounts of Selenium
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carrots have 1.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 9.8 times more Energy, 22 times more Fat, 70 times more Saturated Fat, 6.8 times more Omega 6, 8.5 times more Carbohydrate, 9 times more Sugars and 3.9 times more Protein than Raw Carrots.
• 7 ounces of Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Carrots as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3 in seven ounces.