Comparing Nutrients in 100 grams RALSTON Corn Flakes VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	RALSTON Corn Flakes	Frozen Carrots	Recommended Dietary Allowance
Energy	13.2% 384kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	11% 7.84g	6.57% 4.76g	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	1.85% 1.34g	0.43% 0.31g	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	% 1.48g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 4.6g	% 4.05g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	109% 981μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.3% 0.095mg	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	179% 714μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	2.78% 2.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	47.7% 286IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	243% 19.4mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	7.43% 0.17mg	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	4.7% 33mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of RALSTON Corn Flakes versus 100 g of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of RALSTON Corn Flakes vs Frozen Carrots:

• 100 grams of RALSTON Corn Flakes have 1.4 times more Vitamin A, 101.9 times more Vitamin B1, 47 times more Vitamin B2, 45.3 times more Vitamin B3, 20.1 times more Vitamin B6, 71.4 times more Vitamin B9, more Vitamin B12, 26 times more Vitamin C and more Vitamin D than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.9 times more Vitamin B5, 28.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• 100 grams of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 100 grams of Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for RALSTON Corn Flakes vs Frozen Carrots:

• 100 grams of RALSTON Corn Flakes have 44.1 times more Iron, 3.1 times more Selenium and 8.4 times more Sodium than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 18 times more Calcium, 1.7 times more Magnesium, 1.8 times more Manganese, 2.2 times more Potassium, 1.7 times more Zinc and 27.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Frozen Carrots contain similar levels of Copper and Phosphorus per 100 grams.
• 100 grams of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of RALSTON Corn Flakes have 10.7 times more Energy, 11.1 times more Carbohydrate, 1.6 times more Sugars and 7.6 times more Protein than Frozen Carrots.
• Both RALSTON Corn Flakes and Frozen Carrots offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.