Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Carrots	Recommended Dietary Allowance
Energy	15.3% 443kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	48.8% 35.4g	4.76% 3.45g	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	NA	0.5% 0.36g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	167% 667μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	4% 3.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21.7% 130IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.47% 0.97mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Carrots	Recommended Dietary Allowance
Calcium	34% 338mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	NA	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	429% 34.3mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	6.74% 0.16mg	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	25% 176mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	133% 14.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Boiled Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 22.7 times more Vitamin B1, 36.4 times more Vitamin B2, 30.4 times more Vitamin B3, 12.8 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 6.9 times more Vitamin C and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Vitamin A and 8.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Boiled and Drained Carrots have similar amounts of Vitamin E per 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Boiled Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 11.3 times more Calcium, 100.9 times more Iron, 3.8 times more Magnesium, 5.9 times more Phosphorus, 8 times more Sodium and 73.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Potassium and 82 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 12.7 times more Energy, 63.8 times more Fat, 55.3 times more Saturated Fat, 9.7 times more Carbohydrate, 10.2 times more Sugars, 1.6 times more Fiber and 6.4 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.