Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	3.42% 99kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	233% 303g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	7.5% 5.44g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	131% 21mg	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	39.7% 0.52mg	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	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.5% 1.67μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	200% 1.8mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	126% 528mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, more Vitamin E and 4.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 35.5 times more Vitamin B1, 13.2 times more Vitamin B2, 9.6 times more Vitamin B3, 17.1 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Canned Carrots with Salt have 48.4 times more Sodium and 25.2 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4.4 times more Copper, 6.9 times more Iron, 16.6 times more Magnesium, 13.8 times more Phosphorus, 2 times more Potassium, 307.8 times more Selenium and 11.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Calcium 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 ounces of Canned Carrots with Salt have 1.8 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 14.6 times more Energy, 11.3 times more Fat, 3.6 times more Omega 3, 10.2 times more Omega 6, 13.8 times more Carbohydrate, 6.3 times more Fiber and 25.4 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