Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	3.6% 104kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	36.6% 6.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	286% 372g	130g per day for Men 19-50 years
Sugars	15.4% 11g	95% 69g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	309% 2781μg	391% 3515μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	488% 78mg	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	593% 7.7mg	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	782% 3130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	983% 23.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	104% 626IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	14% 141mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	151% 1.36mg	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	1582% 127mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	109% 458mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	394% 217μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	142% 2132mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS POST, GRAPE-NUTS Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin C and 3.8 times more Vitamin K than POST, GRAPE-NUTS Flakes.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 1.3 times more Vitamin A, 68.4 times more Vitamin B1, 55.6 times more Vitamin B2, 40.9 times more Vitamin B3, 15.2 times more Vitamin B6, 86.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin E per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 1 pound of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs POST, GRAPE-NUTS Flakes:

• 1 pound of Canned Carrots with Liquids and Salt has 28.2 times more Water than POST, GRAPE-NUTS Flakes.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 2.9 times more Copper, 53.7 times more Iron, 11.2 times more Magnesium, 14 times more Phosphorus, 1.9 times more Potassium, 119.5 times more Selenium, 2 times more Sodium and 26.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and POST, GRAPE-NUTS Flakes contain similar levels of Calcium per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 16.3 times more Energy, 26.4 times more Fat, 16 times more Omega 3, 24.5 times more Omega 6, 15.3 times more Carbohydrate, 6.2 times more Sugars, 5.7 times more Fiber and 16.2 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, Omega 3, Omega 6 and Protein