Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	3.42% 99kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	262% 340g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	196% 142g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	246% 2215μg	342% 3080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	427% 68.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	519% 6.75mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	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	183% 1095IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	132% 1.2mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29.3% 123mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	157% 2358mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	188% 20.6mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals ready-to-eat, POST, COCOA PEBBLES per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 14 ounces of Canned Carrots with Salt have more Vitamin C, 5.7 times more Vitamin E and 7.5 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 1.4 times more Vitamin A, 72.2 times more Vitamin B1, 50 times more Vitamin B2, 31.2 times more Vitamin B3, 15.2 times more Vitamin B6, 38.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 14 ounces of Canned Carrots with Salt have 37.2 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.9 times more Copper, 9.7 times more Iron, 3.9 times more Magnesium, 4 times more Phosphorus, 35 times more Selenium, 2.5 times more Sodium and 20 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cereals ready-to-eat, POST, COCOA PEBBLES contain similar levels of Calcium 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 Cereals ready-to-eat, POST, COCOA PEBBLES contain 15.9 times more Energy, 21.6 times more Fat, 100 times more Saturated Fat, 15.5 times more Carbohydrate, 14.4 times more Sugars and 7.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cereals ready-to-eat, POST, COCOA PEBBLES offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.