Comparing Nutrients in 100 grams Boiled Carrots VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	1.2% 35kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	11.7% 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	57% 74.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	33.2% 24g	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	95% 852μg	45.2% 407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	57% 9.1mg	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	69.2% 0.9mg	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	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	113% 2.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	0.56% 0.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12% 73IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	3% 30mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	44.4% 0.4mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	20.7% 87mg	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	36% 253mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	16.5% 247mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Boiled and Drained Carrots have 2.1 times more Vitamin A, 7.2 times more Vitamin C, 1.8 times more Vitamin E and 5.3 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 10.6 times more Vitamin B1, 18.2 times more Vitamin B2, 14.1 times more Vitamin B3, 5.9 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Boiled and Drained Carrots have 10.6 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.3 times more Calcium, 23.5 times more Copper, 48.2 times more Iron, 8.7 times more Magnesium, 8.4 times more Phosphorus, 1.6 times more Potassium, 43.4 times more Selenium, 4.3 times more Sodium and 11 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 10.8 times more Energy, 39.4 times more Fat, 26.7 times more Saturated Fat, 115 times more Omega 3, 22.8 times more Omega 6, 9 times more Carbohydrate, 7 times more Sugars, 3.1 times more Fiber and 10.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.