Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	3.15% 91kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	37.5% 6.37g	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	253% 329g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	270% 2433μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	7.94% 31.8μg	330% 1322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	12.3% 123mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	68% 286mg	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	11.3% 79.4mg	134% 941mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.27% 9.92g	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, Post, Waffle Crisp:

• Canned Carrots Solids and Liquids with Salt have more Vitamin C, 1.8 times more Vitamin E and 8.2 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 65.8 times more Vitamin B1, 51.9 times more Vitamin B2, 39.7 times more Vitamin B3, 15.2 times more Vitamin B6, 41.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Vitamin A per 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Calcium and 37.2 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.9 times more Copper, 17.3 times more Iron, 8 times more Magnesium, 11.9 times more Phosphorus, 49.8 times more Selenium, 2.5 times more Sodium and 25.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp contain 17 times more Energy, 35.7 times more Fat, 36 times more Saturated Fat, 11.6 times more Omega 3, 28.7 times more Omega 6, 15.5 times more Carbohydrate, 14.1 times more Sugars, 2.4 times more Fiber and 11.4 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, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.