Comparing Nutrients in 7 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Carrots

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Carrots	8%	5%	87%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Carrots	Recommended Dietary Allowance
Energy	26% 754kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	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	119% 155g	14.6% 19g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	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	41.8% 16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	35.4% 20g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	99% 397μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	265% 238mg	13% 11.7mg	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	7% 1.05mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	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	71.4% 5.7mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	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	97% 681mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Carrots:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 11.4 times more Vitamin B1, 14.7 times more Vitamin B2, 10.2 times more Vitamin B3, 3.3 times more Vitamin B5, 7.2 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin B12 and 20.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 7.3 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Carrots have similar amounts of Vitamin E per 7 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Carrots:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.4 times more Calcium, 7.1 times more Copper, 9.6 times more Iron, 11.9 times more Magnesium, 20.3 times more Manganese, 9.8 times more Phosphorus, 265 times more Selenium, 5.5 times more Sodium and 9.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 26 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Carrots have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 9.3 times more Energy, 12.5 times more Fat, 31.3 times more Saturated Fat, 22.5 times more Omega 3, 8.5 times more Omega 6, 8.1 times more Carbohydrate, 4.6 times more Sugars, 2.9 times more Fiber and 10.8 times more Protein than Raw Carrots.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.