Comparing Nutrients in 100 grams Boiled Carrots VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Boiled Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	0.041% 0.03g	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	0.5% 0.36g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	1.15% 0.015mg	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	3.5% 14μg	4.25% 17μg	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	4% 3.6mg	0% 0mg	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	6.87% 1.03mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	3% 30mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	2.37% 95μg	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	4.25% 0.34mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	0.043% 0.001mg	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	4.3% 30mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• Boiled and Drained Carrots have more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B5, 10.2 times more Vitamin B6, more Vitamin C, 51.5 times more Vitamin E and 137 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Boiled and Drained Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 g.
• Both Boiled and Drained Carrots as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• Boiled and Drained Carrots have 2 times more Magnesium, 155 times more Manganese, 1.9 times more Phosphorus, 13.8 times more Potassium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 3 times more Calcium, 2.4 times more Copper, 2 times more Fluoride, 11.7 times more Iron, 4 times more Selenium and 2.2 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 115 times more Sugars and 6 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.