Comparing Nutrients in 7 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Carrots	Recommended Dietary Allowance
Energy	26% 752kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	14.6% 19g	130g per day for Men 19-50 years
Sugars	37.7% 27.4g	13% 9.4g	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	0.14% 0.099g	1.5% 1.1g	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	% 0g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 27g	% 7.12g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	21% 11.8g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Carrots	Recommended Dietary Allowance
Vitamin A	277% 2492μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.07mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	368% 4.8mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	479% 1917μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	599% 14.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.6% 41mg	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	693% 55.4mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	12.3% 0.28mg	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	18% 125mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Carrots:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.5 times more Vitamin A, 27.4 times more Vitamin B1, 35.4 times more Vitamin B2, 24.6 times more Vitamin B3, 17.5 times more Vitamin B6, 50.8 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin C and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 13.2 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Raw Carrots have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Carrots:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 2.9 times more Copper, 93.1 times more Iron, 1.3 times more Magnesium, 4.6 times more Manganese, 1.8 times more Phosphorus, 22 times more Selenium, 7.5 times more Sodium and 31 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Calcium, 1.4 times more Potassium and 21.7 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 9.2 times more Energy, 3.4 times more Omega 6, 9.1 times more Carbohydrate, 2.9 times more Sugars and 6.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.