Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	1.28% 37kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	62% 80.6g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	35.4% 25.7g	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	0.39% 0.28g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	94% 846μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	19% 0.25mg	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	2.75% 11μg	7.25% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.56% 2.3mg	0.44% 0.4mg	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	6.73% 1mg	7.13% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	3.5% 35mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	29.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.63% 0.53mg	32.3% 2.58mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	67.6% 1.55mg	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	4.43% 31mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 grams of Cooked Frozen Carrots have 846 times more Vitamin A, 5.8 times more Vitamin C and 4.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 12.3 times more Vitamin B1, 5.4 times more Vitamin B2, 5.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 100 grams of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 grams of Cooked Frozen Carrots have 26.6 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.9 times more Calcium, 3.2 times more Copper, 4.9 times more Iron, 9.1 times more Magnesium, 9.3 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium, 28.8 times more Selenium, 4 times more Sodium and 4.5 times more Zinc than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 10.5 times more Energy, 8.1 times more Fat, 8.1 times more Saturated Fat, 3.1 times more Omega 3, 4.5 times more Omega 6, 10.4 times more Carbohydrate, 6.3 times more Sugars, 2.9 times more Fiber and 14.5 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein