Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	112% 3240kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	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	607% 789g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	454% 329g	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	361% 137g	47.4% 18g	38g per day for Men 19-50 years
Protein	136% 76g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	422% 3800μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	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	848% 3390μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	44% 440mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	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	2288% 183mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	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	484% 3390mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	154% 5250mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.32% 86g	25% 930g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal 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 ready-to-eat, POST Raisin Bran Cereal vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 31.6 times more Vitamin B1, 25.9 times more Vitamin B2, 20.2 times more Vitamin B3, 1.5 times more Vitamin B5, 7.1 times more Vitamin B6, 42.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.6 times more Vitamin A, 2.2 times more Vitamin C, 1.4 times more Vitamin E and 5.2 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

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

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 1.4 times more Calcium, 3.9 times more Copper, 35.2 times more Iron, 18.7 times more Magnesium, 7.1 times more Manganese, 17 times more Phosphorus, 3 times more Potassium, 14.8 times more Selenium, 1.6 times more Sodium and 13.1 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 10.8 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 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 ready-to-eat, POST Raisin Bran Cereal has 14.1 times more Energy, 7.6 times more Omega 3, 13.1 times more Omega 6, 14.7 times more Carbohydrate, 13.4 times more Sugars, 7.6 times more Fiber and 13.1 times more Protein than Canned Carrots with Liquids and Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein