Comparing Nutrients in 100 grams Boiled Carrots VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Boiled Carrots	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	1.2% 35kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	34.2% 5.82g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	10.8% 7.8g	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	% 7.8g	g per day for Men 19-50 years
Fiber	7.9% 3g	39.7% 15g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	75.2% 0.98mg	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	88% 352μg	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	6.67% 6mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	3% 30mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	69% 0.62mg	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	76% 320mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	868% 20mg	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	164% 1146mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.15% 5.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Toasted Wheat Germ Cereals per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Toasted Wheat Germ Cereals:

• 100 grams of Boiled Carrots have 170.4 times more Vitamin A and 3.4 times more Vitamin K than Toasted Wheat Germ Cereals.
• While 100 g of Plain Toasted Wheat Germ Cereals contain 25.3 times more Vitamin B1, 18.6 times more Vitamin B2, 8.7 times more Vitamin B3, 6 times more Vitamin B5, 6.4 times more Vitamin B6, 25.1 times more Vitamin B9, 1.7 times more Vitamin C and 15.5 times more Vitamin E than Boiled and Drained Carrots.
• 100 grams of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Toasted Wheat Germ Cereals:

• 100 grams of Boiled Carrots have 14.5 times more Sodium and 16.1 times more Water than Toasted Wheat Germ Cereals.
• While 100 g of Plain Toasted Wheat Germ Cereals contain 1.5 times more Calcium, 36.5 times more Copper, 26.7 times more Iron, 32 times more Magnesium, 128.7 times more Manganese, 38.2 times more Phosphorus, 4 times more Potassium, 92.9 times more Selenium and 83.4 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Plain Toasted Wheat Germ Cereals contain 10.9 times more Energy, 59.4 times more Fat, 61 times more Saturated Fat, 800 times more Omega 3, 66.9 times more Omega 6, 6 times more Carbohydrate, 2.3 times more Sugars, 5 times more Fiber and 38.3 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein