Comparing Nutrients in 7 ounces Toasted Wheat Germ Cereals VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Toasted Wheat Germ Cereals	Boiled Carrots	Recommended Dietary Allowance
Energy	26% 758kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	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	75.7% 98g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	% 15.5g	% 5.36g	g per day for Men 19-50 years
Fiber	79% 30g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	103% 57.7g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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% 699μg	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	13.2% 12mg	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	212% 31.7mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	225% 18mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1722% 39.6mg	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	325% 2274mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Wheat Germ Cereals vs Boiled Carrots:

• Plain Toasted Wheat Germ Cereals have 25.3 times more Vitamin B1, 18.6 times more Vitamin B2, 8.7 times more Vitamin B3, 6 times more Vitamin B5, 6.4 times more Vitamin B6, 25.1 times more Vitamin B9, 1.7 times more Vitamin C and 15.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 170.4 times more Vitamin A and 3.4 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Boiled Carrots:

• Plain Toasted Wheat Germ Cereals have 1.5 times more Calcium, 36.5 times more Copper, 26.7 times more Iron, 32 times more Magnesium, 128.7 times more Manganese, 38.2 times more Phosphorus, 4 times more Potassium, 92.9 times more Selenium and 83.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.5 times more Sodium and 16.1 times more Water than Plain Toasted Wheat Germ Cereals.

Comparison of macro-nutrients per 7 ounces:

• Plain Toasted Wheat Germ Cereals have 10.9 times more Energy, 59.4 times more Fat, 61 times more Saturated Fat, 800 times more Omega 3, 66.9 times more Omega 6, 6 times more Carbohydrate, 2.3 times more Sugars, 5 times more Fiber and 38.3 times more Protein than Boiled and Drained Carrots.
• Both Plain Toasted Wheat Germ Cereals as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.