Comparing Nutrients in 100 grams Boiled Carrots VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	7.1% 1.2g	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	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	49% 35.7g	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	10.6% 7.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 20g	g per day for Men 19-50 years
Fiber	7.9% 3g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	95% 852μg	55% 494μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	85.4% 1.1mg	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	53.3% 213μg	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	0.78% 0.7mg	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	6.87% 1.03mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	3% 30mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	NA	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	89% 2.04mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.23% 8.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Boiled and Drained Carrots have 1.7 times more Vitamin A, 5.1 times more Vitamin C, 2.6 times more Vitamin E and 6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 12 times more Vitamin B1, 15.2 times more Vitamin B2, 16.2 times more Vitamin B3, 3.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 15.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Boiled and Drained Carrots have 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.8 times more Calcium, 18.7 times more Copper, 26.8 times more Iron, 8.2 times more Magnesium, 13.2 times more Manganese, 9.7 times more Phosphorus, 1.5 times more Potassium, 4.1 times more Selenium, 7.6 times more Sodium and 9.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 10.3 times more Energy, 22.2 times more Fat, 20.2 times more Saturated Fat, 42 times more Omega 3, 13.9 times more Omega 6, 9.2 times more Carbohydrate, 10.3 times more Sugars, 21.4 times more Fructose, 1.9 times more Fiber and 12 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.