Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	50.5% 1465kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.76g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	116% 84g	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	1.1% 0.79g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 81g	NA	g per day for Men 19-50 years
Fiber	85.6% 32.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	194% 1746μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.85mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	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	190% 758μg	7.94% 31.8μg	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	0.44% 0.4mg	8.8% 7.94mg	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	13.2% 2mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	91% 909mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	412% 33mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	481% 11mg	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	200% 1401mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	110% 1651mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Canned Carrots with Liquids and Salt:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 37.7 times more Vitamin B1, 30.1 times more Vitamin B2, 21.9 times more Vitamin B3, 6.8 times more Vitamin B5, 7.7 times more Vitamin B6 and 23.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin A, 20 times more Vitamin C, 1.5 times more Vitamin E and 5.2 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Canned Carrots with Liquids and Salt:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 7.4 times more Calcium, 3.3 times more Copper, 16 times more Iron, 11 times more Magnesium, 6.2 times more Manganese, 17.7 times more Phosphorus, 1.8 times more Potassium, 7.3 times more Selenium, 1.7 times more Sodium and 9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12.6 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 16 times more Energy, 36.4 times more Fat, 32.3 times more Saturated Fat, 7.8 times more Omega 3, 30.4 times more Omega 6, 13.9 times more Carbohydrate, 8.6 times more Sugars, 4.6 times more Fiber and 17.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.