Comparing Nutrients in 100 grams Carrots VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Carrots	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	1.4% 41kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	61% 79g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.79% 0.57g	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	0.76% 0.55g	0% 0g	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	% 0.59g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.57g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	12% 4.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	5.06% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	42.8% 171μg	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	6.56% 5.9mg	0% 0mg	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	4.4% 0.66mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	3.33% 0.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	6.3% 0.15mg	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	5% 35mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Raw Carrots have more Vitamin A, more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 19.3 times more Vitamin B1, 5.8 times more Vitamin B2, 4.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Cereals, corn grits, white, regular and quick, enriched, dry have similar amounts of Vitamin B5 per 100 g.
• Both Raw Carrots as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Raw Carrots have 8.3 times more Calcium, 1.5 times more Copper, 2.3 times more Potassium, 69 times more Sodium and 8.1 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 10.2 times more Iron, 3 times more Magnesium, 3.2 times more Phosphorus, 170 times more Selenium and 3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals, corn grits, white, regular and quick, enriched, dry have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 8.3 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 9 times more Energy, 7.3 times more Fat, 10.6 times more Saturated Fat, 14 times more Omega 3, 8.5 times more Omega 6, 8.3 times more Carbohydrate, 1.6 times more Fiber and 8.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.