Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat, puffed, fortified VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Boiled Carrots	Recommended Dietary Allowance
Energy	25% 722kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	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	122% 158g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.73g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	52% 29g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	16% 63.5μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	786% 63mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	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	101% 704mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	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	42.6% 4.7mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified vs Boiled Carrots:

• Cereals ready-to-eat, wheat, puffed, fortified have 39.4 times more Vitamin B1, 40.9 times more Vitamin B2, 54.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, wheat, puffed, fortified vs Boiled Carrots:

• Cereals ready-to-eat, wheat, puffed, fortified have 24.1 times more Copper, 93.2 times more Iron, 14.5 times more Magnesium, 11.3 times more Manganese, 11.8 times more Phosphorus, 1.5 times more Potassium, 175.9 times more Selenium and 11.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fluoride, 14.5 times more Sodium and 30.1 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Boiled and Drained Carrots have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, wheat, puffed, fortified have 10.4 times more Energy, 6.7 times more Fat, 9.7 times more Carbohydrate, 1.5 times more Fiber and 19.3 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.