Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.15% 91kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	38.6% 12.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	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	260% 338g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	240% 174g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	270% 2433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	529% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	550% 7.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	510% 81.6mg	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	647% 8.4mg	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	1602% 6410μg	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	8.8% 7.94mg	0.44% 0.4mg	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	19.3% 2.9mg	11% 1.67mg	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 Liquids and Salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	NA	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	972% 77.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	51% 214mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	190% 2854mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	556% 61.2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.27% 9.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, QUAKER, CAP per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Canned Carrots with Liquids and Salt have 20 times more Vitamin C and 1.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 84.2 times more Vitamin B1, 66.7 times more Vitamin B2, 48.8 times more Vitamin B3, 18.9 times more Vitamin B6 and 201.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Calcium and 37.5 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 37.7 times more Iron, 6 times more Magnesium, 8.4 times more Phosphorus, 3 times more Sodium and 53.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 17.5 times more Energy, 40.4 times more Fat, 124.6 times more Saturated Fat, 15.9 times more Carbohydrate, 17.8 times more Sugars, 1.4 times more Fiber and 7.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein