Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	17% 22g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	13.6% 9.84g	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	% 0.28g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13% 7.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	102% 921μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	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	61.5% 246μg	8.93% 35.7μg	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	0% 0mg	12% 10.7mg	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	0.53% 0.079mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	46% 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	246% 19.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	10.2% 71.4mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.05% 335g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Carrots with Salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 12.9 times more Vitamin B1, 7 times more Vitamin B2, 5.6 times more Vitamin B3, 2.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Vitamin A, 1.6 times more Vitamin B5, more Vitamin C, 37 times more Vitamin E and 98 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Carrots with Salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.6 times more Calcium, 7.8 times more Iron and 8.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Copper, 1.3 times more Magnesium, more Manganese, 1.3 times more Phosphorus, 9 times more Potassium, 2.4 times more Sodium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Drained Canned Carrots with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.5 times more Energy, 2.4 times more Carbohydrate and 2.9 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 35.4 times more Sugars and 2.5 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.