Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	13.5% 9.76g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	34% 0.44mg	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	25.8% 103μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	49.6% 496mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	45.4% 0.41mg	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	233% 18.7mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	77.7% 1.8mg	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	15.3% 107mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.9 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Vitamin B6, more Vitamin C, 24.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 4 times more Calcium, 9 times more Iron and 1.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.5 times more Copper, 2 times more Manganese, 7.5 times more Potassium and 60 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.4 times more Energy, 3.6 times more Omega 6, 2.1 times more Carbohydrate and 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 35.1 times more Sugars and 4.5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 14 oz.