Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.24% 123kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	11% 8.1g	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	NA	0.77% 0.56g	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	NA	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 6.83g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	51% 460μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	13% 0.17mg	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	30.8% 123μg	5.46% 22μg	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	0% 0mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	18% 0.16mg	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	123% 9.84mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	14.4% 0.33mg	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	5.1% 35.7mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.53% 167g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cooked Frozen Carrots:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 7.7 times more Vitamin B1, 5.7 times more Vitamin B2, 7.4 times more Vitamin B3, 3.7 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.6 times more Vitamin A, 2.1 times more Vitamin B5, more Vitamin C, 50.5 times more Vitamin E and 136 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cooked Frozen Carrots:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.8 times more Calcium, 9.4 times more Iron, 5.8 times more Selenium and 1.7 times more Sodium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.9 times more Copper, 1.8 times more Magnesium, more Manganese, 1.7 times more Phosphorus, 9.6 times more Potassium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cooked Frozen Carrots contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.7 times more Energy, 1.7 times more Carbohydrate and 3.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.1 times more Omega 3, 58.3 times more Sugars and 5.5 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.