Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	120% 87g	34% 24.6g	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	34.2% 13g	47.4% 18g	38g per day for Men 19-50 years
Protein	35.4% 20g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	153% 1380μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	86% 1.12mg	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	125% 500μg	20% 80μg	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	1.1% 1mg	22.2% 20mg	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	6% 0.9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	56% 560mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	114% 1.03mg	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	276% 22mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	196% 4.5mg	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	91% 640mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21% 784g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 9.4 times more Vitamin B1, 5.6 times more Vitamin B2, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 4.4 times more Vitamin A, 20 times more Vitamin C, 8.1 times more Vitamin E and 19.6 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 1.8 times more Calcium, 4.3 times more Iron, 2.1 times more Magnesium, 3.2 times more Phosphorus, 4 times more Selenium and 1.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Copper, 2 times more Potassium and 2.2 times more Sodium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Canned Carrots with Liquids and Salt contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 3.8 times more Energy, 3.3 times more Carbohydrate, 3.5 times more Sugars and 3.4 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.