Comparing Nutrients in 100 grams Carrots VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Carrots	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	1.4% 41kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	5% 4.84g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	9.62% 1.64g	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	58.5% 76g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	35% 25.3g	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	0.32% 0.23g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 24.5g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	21% 8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	93% 835μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	62.3% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	68% 0.88mg	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	47.8% 191μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	3.3% 33mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	33.6% 0.3mg	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	106% 8.46mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	112% 2.58mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Raw Carrots have 1.9 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 6.9 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 11.3 times more Vitamin B1, 12.9 times more Vitamin B2, 9.3 times more Vitamin B3, 3.2 times more Vitamin B5, 6.4 times more Vitamin B6 and 10.1 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Raw Carrots have 12.8 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 7.1 times more Calcium, 6.7 times more Copper, 28.2 times more Iron, 7.7 times more Magnesium, 18 times more Manganese, 9.2 times more Phosphorus, 64 times more Selenium, 6.3 times more Sodium and 9.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 9 times more Energy, 20.2 times more Fat, 24 times more Saturated Fat, 28 times more Omega 3, 16.4 times more Omega 6, 7.9 times more Carbohydrate, 5.3 times more Sugars, 2.9 times more Fiber and 10.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.