Comparing Nutrients in 1 kilogram Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	124% 3610kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 643g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	342% 130g	47.4% 18g	38g per day for Men 19-50 years
Protein	292% 164g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	848% 10mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	653% 104mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	812% 10.6mg	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	588% 2350μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	48.7% 7.3mg	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, Weight Control Instant Oatmeal, maple and brown sugar	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	268% 2680mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	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	1266% 101mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	21.4% 90mg	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	560% 3920mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	428% 6420mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.44% 90g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 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, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 53.6 times more Vitamin B1, 34.6 times more Vitamin B2, 24.8 times more Vitamin B3, 9.4 times more Vitamin B6 and 29.4 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 20 times more Vitamin C and 1.3 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin C
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 8.6 times more Calcium, 19.5 times more Iron, 12.9 times more Magnesium, 19.6 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Sodium and 9 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 10.3 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 15.7 times more Energy, 44.3 times more Fat, 46.3 times more Saturated Fat, 12 times more Carbohydrate, 7.2 times more Fiber and 28.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein