Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Energy	4.24% 123kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	21% 27g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	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	NA	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	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	6.95% 27.8μg	9.43% 37.7μg	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	13% 11.7mg	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	3.18% 0.48mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Carrots	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	15.4% 1.23mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	19.6% 137mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Carrots:

• Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 33 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Carrots:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.8 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 2 times more Phosphorus, 128 times more Selenium, 3.4 times more Sodium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.7 times more Calcium and 4.5 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.5 times more Energy, 1.9 times more Omega 6, 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 59.3 times more Sugars and 1.8 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.