Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Canned Carrots with Salt	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	3.42% 99kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	222% 289g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	192% 139g	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	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	246% 2215μg	268% 2413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	331% 3.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	336% 4.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	427% 5.56mg	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	8.93% 35.7μg	107% 429μg	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	12% 10.7mg	0% 0mg	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	19.6% 2.94mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	44% 0.4mg	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	31.8% 2.54mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	NA	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	13.6% 95mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	89% 1338mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.56% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Breakfast bar, corn flake crust with fruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Breakfast bar, corn flake crust with fruit:

• 14 ounces of Canned Carrots with Salt have more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 14 oz of Breakfast bar, corn flake crust with fruit contain 55.6 times more Vitamin B1, 36.7 times more Vitamin B2, 24.5 times more Vitamin B3, 12.5 times more Vitamin B6, 12 times more Vitamin B9 and 1.4 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Breakfast bar, corn flake crust with fruit provide similar amounts of Vitamin A and Vitamin E per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Breakfast bar, corn flake crust with fruit:

• 14 ounces of Canned Carrots with Salt have 6.4 times more Water than Breakfast bar, corn flake crust with fruit.
• While 14 oz of Breakfast bar, corn flake crust with fruit contain 1.6 times more Calcium, 7.6 times more Iron, 3.4 times more Magnesium, 4.3 times more Phosphorus, 37.5 times more Selenium, 1.4 times more Sodium and 15.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Breakfast bar, corn flake crust with fruit contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Breakfast bar, corn flake crust with fruit contain 15 times more Energy, 39.5 times more Fat, 41.7 times more Saturated Fat, 5.1 times more Omega 3, 10.8 times more Omega 6, 13.1 times more Carbohydrate, 14.2 times more Sugars, 1.4 times more Fiber and 6.9 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein