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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Carrots	Recommended Dietary Allowance
Energy	15.3% 443kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.59% 0.1g	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	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	48.8% 35.4g	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Carrots	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	93% 835μg	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	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	167% 667μg	4.75% 19μg	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	6.56% 5.9mg	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	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Carrots	Recommended Dietary Allowance
Calcium	34% 338mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	NA	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	6.2% 0.14mg	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	5% 35mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	133% 14.7mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	2.4% 88.3g	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 Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 22.7 times more Vitamin B1, 27.6 times more Vitamin B2, 20 times more Vitamin B3, 14.2 times more Vitamin B6, 35.1 times more Vitamin B9, more Vitamin B12, 4.2 times more Vitamin C, more Vitamin D and 1.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 1.7 times more Vitamin A and 8.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

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

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 10.2 times more Calcium, 114.3 times more Iron, 3.2 times more Magnesium, 5 times more Phosphorus, 6.7 times more Sodium and 61.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.8 times more Potassium and 80.3 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 10.8 times more Energy, 47.8 times more Fat, 51.9 times more Saturated Fat, 8.3 times more Carbohydrate, 7.5 times more Sugars, 1.7 times more Fiber and 5.3 times more Protein than Raw Carrots.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.