Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	48% 1393kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	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	249% 323g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	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	130% 49.2g	19% 7.14g	38g per day for Men 19-50 years
Protein	83.6% 47g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	39.7% 159μg	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% 0mg	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	17% 2.58mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23% 230mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	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	124% 9.92mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	126% 528mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	218% 1524mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	45% 1536mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 15.3 times more Vitamin B1, 3.3 times more Vitamin B2, 13.4 times more Vitamin B3, 5.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 6.5 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 14 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 ready-to-eat, POST, Shredded Wheat, original spoon-size vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.9 times more Calcium, 3.2 times more Copper, 4.8 times more Iron, 14.8 times more Magnesium, 19.2 times more Phosphorus, 2.2 times more Potassium, 14.8 times more Selenium and 10.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 120 times more Sodium and 31 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 15.3 times more Energy, 15 times more Fat, 16 times more Saturated Fat, 7.9 times more Omega 3, 22 times more Omega 6, 15.2 times more Carbohydrate, 6.9 times more Fiber and 20.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.