Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 179g
• Canned Carrots with Liquids and Salt: 435g

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.17% 0.13g	14.8% 10.7g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	3.3% 1.25g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.54% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	37.5% 0.49mg	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	13% 51.8μg	8.7% 34.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.66% 8.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	49.8% 0.45mg	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	91% 7.3mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	85% 1.96mg	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	12% 84mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	NA	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	4.05% 60.7mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	3.57% 0.39mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	4.16% 154g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 8.8 times more Vitamin B6, more Vitamin C, 44.4 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.4 times more Calcium and 3.2 times more Iron than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7 times more Copper, 3.1 times more Magnesium, 5.8 times more Manganese, 18.3 times more Potassium, 17.2 times more Sodium, 3.2 times more Zinc and 2.6 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt contain 3.2 times more Omega 3, 1.4 times more Omega 6, 85.6 times more Sugars and 6.3 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.