Comparing Nutrients in 100 grams Carrots VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	1.4% 41kcal	11% 324kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.32% 0.74g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	45.4% 33g	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	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	36% 13.7g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	93% 835μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	4.12% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	61.5% 0.8mg	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	84.8% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.56% 5.9mg	1% 0.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.3% 68IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	3.6% 0.54mg	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 ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	44.4% 0.4mg	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	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	140% 3.2mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	15.4% 525mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.23% 8.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• Raw Carrots have 2.2 times more Vitamin A, 1.3 times more Vitamin B5, 6.6 times more Vitamin C, 1.2 times more Vitamin E and 6.9 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While Cereals ready-to-eat, POST Raisin Bran Cereal contain 9.1 times more Vitamin B1, 12.1 times more Vitamin B2, 8.6 times more Vitamin B3, 5.8 times more Vitamin B6, 17.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.

Comparing minerals per 100 grams for Carrots vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• Raw Carrots have 10.3 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.3 times more Calcium, 8.9 times more Copper, 61 times more Iron, 14 times more Magnesium, 22.4 times more Manganese, 9.7 times more Phosphorus, 1.6 times more Potassium, 59 times more Selenium, 5.5 times more Sodium and 15.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST Raisin Bran Cereal contain 7.9 times more Energy, 6.7 times more Fat, 30.5 times more Omega 3, 7.4 times more Omega 6, 8.2 times more Carbohydrate, 6.9 times more Sugars, 4.9 times more Fiber and 8.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.