Comparing Nutrients in 7 ounces Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Boiled Carrots	Recommended Dietary Allowance
Energy	27.7% 804kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	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	133% 173g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	NA	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12% 6.63g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	292% 2627μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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	175% 701μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	437% 10.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 105mg	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	1.46% 0.22mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Boiled Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	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	394% 31.5mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	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	40% 280mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Boiled Carrots:

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.6 times more Vitamin A, 20 times more Vitamin B1, 34.1 times more Vitamin B2, 27.3 times more Vitamin B3, 11.5 times more Vitamin B6, 25.2 times more Vitamin B9, more Vitamin B12 and 14.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin B5, 9.4 times more Vitamin E and 22.8 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Boiled Carrots:

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 2.3 times more Calcium, 14.1 times more Copper, 46.7 times more Iron, 3.6 times more Magnesium, 1.6 times more Manganese, 4.7 times more Phosphorus, 9.3 times more Selenium, 9.2 times more Sodium and 2.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Potassium and 26.4 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 11.6 times more Energy, 19.4 times more Fat, 32 times more Saturated Fat, 2.6 times more Omega 6, 10.6 times more Carbohydrate, 12.7 times more Sugars, 1.3 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.