Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	7.93% 230kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	33% 5.62g	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	693% 901g	130g per day for Men 19-50 years
Sugars	34% 24.6g	739% 536g	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	47.4% 18g	132% 50g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	681% 6130μg	924% 8320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	1167% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	1231% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	1156% 185mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	1462% 19mg	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	925% 3700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	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	493% 2960IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	31% 310mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	222% 2mg	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	838% 67mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	NA	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	324% 2270mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	884% 486μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	509% 56mg	11mg per day for Men 19-50 years
Water	25% 930g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, POST, GOLDEN CRISP per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP 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 ready-to-eat, POST, GOLDEN CRISP:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin C, 2.2 times more Vitamin E and 10.9 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 1.4 times more Vitamin A, 73.7 times more Vitamin B1, 59.3 times more Vitamin B2, 43.9 times more Vitamin B3, 17 times more Vitamin B6, 46.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.1 times more Calcium, 2.5 times more Sodium and 66.4 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 1.9 times more Copper, 12.9 times more Iron, 6.6 times more Magnesium, 11.4 times more Phosphorus, 121.5 times more Selenium and 19.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 kilogram of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 16.5 times more Energy, 4.8 times more Omega 3, 10 times more Omega 6, 16.8 times more Carbohydrate, 21.8 times more Sugars, 2.8 times more Fiber and 9.5 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, Omega 3, Omega 6 and Protein