Comparing Nutrients in 100 grams Carrots VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	1.4% 41kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	7.1% 1.2g	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	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	49% 35.7g	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	0.76% 0.55g	10.6% 7.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 20g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	93% 835μg	55% 494μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	85.4% 1.1mg	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	53.3% 213μg	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	0.78% 0.7mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	3.3% 33mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	35.3% 0.32mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	89% 2.04mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.23% 8.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Carrots have 1.7 times more Vitamin A, 8.4 times more Vitamin C, 1.7 times more Vitamin E and 5.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 12 times more Vitamin B1, 11.6 times more Vitamin B2, 10.7 times more Vitamin B3, 3 times more Vitamin B5, 8 times more Vitamin B6 and 11.2 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Carrots have 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.1 times more Calcium, 7.1 times more Copper, 30.3 times more Iron, 6.8 times more Magnesium, 14.3 times more Manganese, 8.3 times more Phosphorus, 29 times more Selenium, 6.4 times more Sodium and 8.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 8.8 times more Energy, 16.7 times more Fat, 18.9 times more Saturated Fat, 21 times more Omega 3, 12.1 times more Omega 6, 7.9 times more Carbohydrate, 7.5 times more Sugars, 14 times more Fructose, 2.1 times more Fiber and 9.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.