Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	3.15% 91kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	266% 346g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	239% 173g	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	19% 7.14g	39.7% 15g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	270% 2433μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	438% 5.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	539% 7mg	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	7.94% 31.8μg	350% 1401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	875% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	233% 210mg	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	19.3% 2.9mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	12.3% 123mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	106% 0.95mg	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	25.8% 2.06mg	787% 63mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	42.5% 0.98mg	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	11.3% 79.4mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Vitamin B5, 6.6 times more Vitamin E and 16.3 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2.2 times more Vitamin A, 69.6 times more Vitamin B1, 55.5 times more Vitamin B2, 41.9 times more Vitamin B3, 15.8 times more Vitamin B6, 44.1 times more Vitamin B9, more Vitamin B12 and 26.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Manganese and 27.2 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2.3 times more Calcium, 2.3 times more Copper, 30.5 times more Iron, 4 times more Magnesium, 7.1 times more Phosphorus, 16.3 times more Selenium, 2.2 times more Sodium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 17.6 times more Energy, 25 times more Fat, 38.4 times more Saturated Fat, 4 times more Omega 6, 16.2 times more Carbohydrate, 17.8 times more Sugars, 2.1 times more Fiber and 5.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.