Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Carrots	Recommended Dietary Allowance
Energy	26.4% 766kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	83% 60g	9.44% 6.85g	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	0.49% 0.36g	0.99% 0.71g	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	% 0.77g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 59g	% 5.36g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	153% 1373μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	23.4% 0.3mg	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	73.4% 294μg	6.95% 27.8μg	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	7.94% 7.14mg	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	6.75% 1mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Carrots	Recommended Dietary Allowance
Calcium	51% 512mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	257% 20.6mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	13.4% 0.31mg	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	86.5% 605mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Boiled Carrots:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 16.2 times more Vitamin B1, 22.8 times more Vitamin B2, 18.2 times more Vitamin B3, 2.7 times more Vitamin B5, 9.6 times more Vitamin B6 and 10.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin C, 2 times more Vitamin E and 9.8 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled and Drained Carrots have similar amounts of Vitamin A per 7 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Boiled Carrots:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 8.6 times more Calcium, 14.1 times more Copper, 30.5 times more Iron, 9 times more Magnesium, 14.8 times more Manganese, 10.2 times more Phosphorus, 1.5 times more Potassium, 24 times more Selenium, 8.7 times more Sodium and 8.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.1 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 11 times more Energy, 26.3 times more Fat, 25.9 times more Saturated Fat, 51 times more Omega 3, 17.8 times more Omega 6, 9.3 times more Carbohydrate, 8.8 times more Sugars, 2.4 times more Fiber and 12.2 times more Protein than Boiled and Drained Carrots.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.