Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	3.42% 99kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	274% 356g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, rice, puffed, fortified	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	860% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	550% 7.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	876% 140mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23% 0.3mg	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	19% 75.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	74.5% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.9% 75.4μg	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	1573% 126mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	259% 5.95mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals ready-to-eat, rice, puffed, fortified 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, rice, puffed, fortified 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, rice, puffed, fortified:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• While 14 oz of Cereals ready-to-eat, rice, puffed, fortified contain 144.4 times more Vitamin B1, 60 times more Vitamin B2, 63.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 14 ounces of Canned Carrots with Salt have 4.2 times more Calcium, 1.6 times more Potassium, 80.7 times more Sodium and 31 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 14 oz of Cereals ready-to-eat, rice, puffed, fortified contain 1.6 times more Copper, 49.5 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 4.1 times more Phosphorus, 26.3 times more Selenium and 4 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, rice, puffed, fortified contain 16.1 times more Energy, 16.2 times more Carbohydrate and 9.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein