Comparing Nutrients in 100 grams OAT BRAN FLAKES, HEALTH VALLEY VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Boiled Carrots	Recommended Dietary Allowance
Energy	13% 380kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	60% 78g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	21% 8g	7.9% 3g	38g per day for Men 19-50 years
Protein	18% 10g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	50% 200μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 120mg	4% 3.6mg	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	3.53% 0.53mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Boiled Carrots	Recommended Dietary Allowance
Calcium	8% 80mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	36% 2.88mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	49% 343mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of OAT BRAN FLAKES, HEALTH VALLEY vs Boiled Carrots:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 11.4 times more Vitamin B1, 19.3 times more Vitamin B2, 15.5 times more Vitamin B3, 3.9 times more Vitamin B5, 6.5 times more Vitamin B6, 14.3 times more Vitamin B9, more Vitamin B12 and 33.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.9 times more Vitamin E and 7.6 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for OAT BRAN FLAKES, HEALTH VALLEY vs Boiled Carrots:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.7 times more Calcium, 18.8 times more Copper, 8.5 times more Iron, 14.3 times more Magnesium, 18.7 times more Manganese, 11.4 times more Phosphorus, 1.4 times more Potassium, 37.9 times more Selenium, 6.6 times more Sodium and 11 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 26.5 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 10.9 times more Energy, 16.7 times more Fat, 33.3 times more Saturated Fat, 45 times more Omega 3, 9.8 times more Omega 6, 9.5 times more Carbohydrate, 6.4 times more Sugars, 2.7 times more Fiber and 13.2 times more Protein than Boiled and Drained Carrots.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.