Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	101% 131g	130g per day for Men 19-50 years
Sugars	34% 24.6g	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	15.8% 6g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	238% 3.1mg	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	20% 80μg	155% 620μg	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	22.2% 20mg	0% 0mg	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	48.7% 7.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	31% 310mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	47.8% 0.43mg	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	65% 5.2mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	0% 0mg	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	28.6% 200mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 930g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.6 times more Vitamin A, 1.7 times more Vitamin B5, more Vitamin C, 36.5 times more Vitamin E and 98 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 12.2 times more Vitamin B1, 7.8 times more Vitamin B2, 7.3 times more Vitamin B3, 2.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.4 times more Copper, 1.5 times more Magnesium, more Manganese, 8.7 times more Potassium, 2.4 times more Sodium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 2.1 times more Calcium, 9.5 times more Iron and 8.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 35.1 times more Sugars and 3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 2.7 times more Energy, 2.4 times more Carbohydrate and 3.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.