Comparing Nutrients in 100 grams Carrots VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Carrots	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	1.4% 41kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	9.63% 3.1g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.24% 0.72g	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	66% 86g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	61% 44.3g	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	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	7.93% 4.44g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	93% 835μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	168% 2.18mg	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	384% 1537μg	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	0.11% 0.1mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	16.8% 0.15mg	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	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	NA	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Raw Carrots have 30.9 times more Vitamin A, 59 times more Vitamin C, 1.6 times more Vitamin E and 12 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 24.8 times more Vitamin B1, 31.8 times more Vitamin B2, 22.1 times more Vitamin B3, 1.4 times more Vitamin B5, 15.8 times more Vitamin B6 and 80.9 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Raw Carrots have 3 times more Calcium, 1.7 times more Potassium and 35.3 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.4 times more Copper, 65.9 times more Iron, 4.6 times more Magnesium, 4.8 times more Phosphorus, 65 times more Selenium, 10.5 times more Sodium and 68.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER, Christmas Crunch contain 9.7 times more Energy, 20.1 times more Fat, 96.3 times more Saturated Fat, 15.5 times more Omega 3, 7.2 times more Omega 6, 9 times more Carbohydrate, 9.3 times more Sugars and 4.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.