Comparing Nutrients in 100 grams Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Energy	1.2% 35kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	67% 87.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	61.5% 44.6g	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	8.05% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	116% 1.5mg	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	152% 606μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	20.2% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20% 121IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	0.2% 0.03mg	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 ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Calcium	3% 30mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	NA	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	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	NA	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 100 grams of Boiled Carrots have 34.3 times more Vitamin E and 137 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 17.1 times more Vitamin B1, 29.1 times more Vitamin B2, 23.5 times more Vitamin B3, 9.9 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin B12, 5.1 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 grams for Boiled Carrots vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 100 grams of Boiled Carrots have 2.4 times more Potassium and 36.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 10.1 times more Calcium, 80.2 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 7.8 times more Sodium and 56.1 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 11.1 times more Energy, 15.1 times more Fat, 24.3 times more Saturated Fat, 10.6 times more Carbohydrate, 12.9 times more Sugars and 5.9 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy and Protein