Comparing Nutrients in 7 ounces Carrots VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Carrots	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	6.56% 1.1g	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	138% 179g	130g per day for Men 19-50 years
Sugars	13% 9.4g	147% 106g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	184% 1657μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	229% 36.7mg	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	290% 3.77mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	44% 0.4mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	28% 117mg	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	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cereals ready-to-eat, POST, GOLDEN CRISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Carrots versus 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP:

• 7 ounces of Carrots have more Vitamin C, 2 times more Vitamin E and 14.7 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 21.2 times more Vitamin B1, 27.6 times more Vitamin B2, 18.8 times more Vitamin B3, 13.8 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• Both Carrots and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Carrots vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Carrots have 2.2 times more Calcium, 1.8 times more Potassium and 63.1 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 4.4 times more Copper, 22.3 times more Iron, 4.9 times more Magnesium, 6.5 times more Phosphorus, 486 times more Selenium, 1.4 times more Sodium and 23.3 times more Zinc than Raw Carrots.
• 7 ounces of Carrots lack sufficient amounts of Selenium
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 9.3 times more Energy, 19 times more Omega 3, 5.6 times more Omega 6, 9.4 times more Carbohydrate, 11.3 times more Sugars, 1.8 times more Fiber and 5.9 times more Protein than Raw Carrots.
• 7 ounces of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein