Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	3.6% 104kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	224% 291g	130g per day for Men 19-50 years
Sugars	15.4% 11g	7.95% 5.76g	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	21.5% 8.16g	155% 59g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	308% 49.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	358% 4.65mg	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	9.07% 36.3μg	232% 930μg	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	10% 9.07mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	14% 141mg	111% 1111mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	NA	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	29.5% 2.36mg	501% 40mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	NA	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	13% 91mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	44.6% 1515mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	187% 2803mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	109% 12mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.1% 41.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 1 pound of Canned Carrots with Liquids and Salt has 20 times more Vitamin C and 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 39 times more Vitamin B1, 32.2 times more Vitamin B2, 25.8 times more Vitamin B3, 9.2 times more Vitamin B6 and 25.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 1 pound of Canned Carrots with Liquids and Salt has 10.2 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 7.9 times more Calcium, 17 times more Iron, 13.2 times more Magnesium, 20.1 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Sodium and 9.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.9 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 15.7 times more Energy, 44.9 times more Fat, 48.3 times more Saturated Fat, 12 times more Carbohydrate, 7.2 times more Fiber and 28.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein