Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	25.3% 734kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	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	137% 178g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	141% 102g	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	8.57% 6.2g	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	% 16.4g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 6.83g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	122% 1101μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	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	368% 1470μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	196% 15.7mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cooked Frozen Carrots:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 58 times more Vitamin B1, 58.6 times more Vitamin B2, 60.5 times more Vitamin B3, 1.8 times more Vitamin B5, 24.6 times more Vitamin B6, 67.4 times more Vitamin B9, more Vitamin B12, 12 times more Vitamin C and more Vitamin D than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Vitamin A, 2.3 times more Vitamin E and 12.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cooked Frozen Carrots:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.6 times more Copper, 14.9 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 7.2 times more Phosphorus, 45.3 times more Selenium, 3.5 times more Sodium and 20.9 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.2 times more Calcium and 32.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cooked Frozen Carrots contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10 times more Energy, 11.6 times more Carbohydrate, 12.6 times more Sugars, 11.2 times more Fructose and 9.9 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.2 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.