Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	RALSTON Corn Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	132% 3840kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	18.5% 13.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	71% 27g	39.5% 15g	38g per day for Men 19-50 years
Protein	105% 59g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	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	1785% 7140μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	2425% 194mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	47% 330mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.89% 33g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Corn Flakes 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 RALSTON Corn Flakes vs Canned Carrots with Salt:

• 1 kilogram of RALSTON Corn Flakes has 1.8 times more Vitamin A, 249.1 times more Vitamin B1, 58 times more Vitamin B2, 38.1 times more Vitamin B3, 17 times more Vitamin B6, 79.3 times more Vitamin B9, more Vitamin B12, 24.1 times more Vitamin C and more Vitamin D than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.4 times more Vitamin B5, 37 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Canned Carrots with Salt:

• 1 kilogram of RALSTON Corn Flakes has 30.3 times more Iron, 1.4 times more Phosphorus, 5.5 times more Selenium and 2.4 times more Sodium than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 12.5 times more Calcium, 1.4 times more Copper, 4.7 times more Manganese, 1.7 times more Potassium, 1.3 times more Zinc and 28.1 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium and Zinc
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Corn Flakes has 15.4 times more Energy, 15.9 times more Carbohydrate, 3.2 times more Sugars, 1.8 times more Fiber and 9.2 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.