Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	7.93% 230kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	28% 9g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	94% 16g	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	638% 830g	130g per day for Men 19-50 years
Sugars	34% 24.6g	479% 347g	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	116% 44g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	681% 6130μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	1044% 167mg	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	1308% 17mg	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	833% 3330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	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	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	31% 310mg	24% 240mg	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	1125% 90mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	171% 720mg	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	339% 2370mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	682% 75mg	11mg per day for Men 19-50 years
Water	25% 930g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Canned Carrots Solids and Liquids with Salt have more Vitamin C, 1.8 times more Vitamin E and 8.2 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 65.8 times more Vitamin B1, 51.9 times more Vitamin B2, 39.7 times more Vitamin B3, 15.2 times more Vitamin B6, 41.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Vitamin A per 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Calcium and 37.2 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.9 times more Copper, 17.3 times more Iron, 8 times more Magnesium, 11.9 times more Phosphorus, 49.8 times more Selenium, 2.5 times more Sodium and 25.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, Post, Waffle Crisp contain 17 times more Energy, 35.7 times more Fat, 36 times more Saturated Fat, 11.6 times more Omega 3, 28.7 times more Omega 6, 15.5 times more Carbohydrate, 14.1 times more Sugars, 2.4 times more Fiber and 11.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.