Comparing Nutrients in 100 calories Cereals ready-to-eat, wheat, puffed, fortified VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Cereals ready-to-eat, wheat, puffed, fortified: 27.5g
• Canned Carrots with Liquids and Salt: 435g

Cereals ready-to-eat, wheat, puffed, fortified have 15.8 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high 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 ready-to-eat, wheat, puffed, fortified or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	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	0.34% 0.33g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.2% 1.2g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.85% 0.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	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	2.2% 8.8μg	8.7% 34.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	49.8% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.4μg	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	109% 8.7mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	9.5% 40mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	14% 98mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	2.8% 96mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	61.5% 34μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.073% 1.1mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.022% 0.82g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, wheat, puffed, fortified vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, wheat, puffed, fortified have 8.6 times more Vitamin B1, 4.2 times more Vitamin B2 and 5.3 times more Vitamin B3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.2 times more Vitamin B5, 10.4 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, wheat, puffed, fortified vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, wheat, puffed, fortified have 3.9 times more Iron and 19.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 17.5 times more Calcium, 4 times more Copper, 4.1 times more Manganese, 7.9 times more Potassium, 949.6 times more Sodium, 1.9 times more Zinc and 490.6 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, wheat, puffed, fortified have 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.5 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.