Comparing Nutrients in 1 kilogram Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	136% 3940kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	363% 263g	34.2% 25g	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	187% 71g	39.5% 15g	38g per day for Men 19-50 years
Protein	215% 120g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	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	55% 220μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	132% 1320mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	NA	116% 1.04mg	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	374% 30mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	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	476% 3330mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	147% 5010mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	121% 1810mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	195% 21.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Canned Carrots with Salt:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 18.6 times more Vitamin B1, 8.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 3.9 times more Vitamin C and 1.5 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12

Comparing minerals per 1 kilogram for Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Canned Carrots with Salt:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 5.3 times more Calcium, 4.7 times more Iron, 12.9 times more Magnesium, 13.9 times more Phosphorus, 2.8 times more Potassium and 8.2 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.3 times more Sodium and 14.1 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 15.8 times more Energy, 58 times more Fat, 38.5 times more Saturated Fat, 12 times more Carbohydrate, 10.6 times more Sugars, 4.7 times more Fiber and 18.8 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein