Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.6% 104kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	34.6% 5.9g	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	278% 362g	130g per day for Men 19-50 years
Sugars	15.4% 11g	107% 78g	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	14.2% 10.3g	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	% 9.16g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	202% 76.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	309% 2781μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	2373% 31mg	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	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	1208% 1087mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	14% 141mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	174% 1.56mg	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	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	684% 15.7mg	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	345% 2418mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2653% 292mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs RALSTON Wheat Bran flakes:

• Canned Carrots Solids and Liquids with Salt have 3.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 248.1 times more Vitamin B1, 270 times more Vitamin B2, 215.1 times more Vitamin B3, 214.4 times more Vitamin B5, 60.7 times more Vitamin B6, 172.4 times more Vitamin B9, more Vitamin B12, 119.9 times more Vitamin C, more Vitamin D and 110.2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Vitamin A per 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs RALSTON Wheat Bran flakes:

• Canned Carrots Solids and Liquids with Salt have 36.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.5 times more Calcium, 3.3 times more Copper, 130.1 times more Iron, 21.1 times more Magnesium, 7.7 times more Manganese, 26.7 times more Phosphorus, 3.6 times more Potassium, 23 times more Selenium, 2.4 times more Sodium and 221.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 17 times more Energy, 24 times more Fat, 17.3 times more Saturated Fat, 10.9 times more Omega 3, 23.2 times more Omega 6, 14.9 times more Carbohydrate, 7 times more Sugars, 9.4 times more Fiber and 17.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.