Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	9.7% 281kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	15.5% 11.2g	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	% 0.32g	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	18% 6.8g	38g per day for Men 19-50 years
Protein	15% 8.35g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	117% 1052μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	39% 0.51mg	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	70.3% 281μg	10.2% 41μg	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	0% 0mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	52.4% 0.47mg	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	281% 22.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	88.7% 2.04mg	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	11.7% 81.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.3% 383g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Carrots with Salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 12.9 times more Vitamin B1, 7 times more Vitamin B2, 5.6 times more Vitamin B3, 2.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Vitamin A, 1.6 times more Vitamin B5, more Vitamin C, 37 times more Vitamin E and 98 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Carrots with Salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.6 times more Calcium, 7.8 times more Iron and 8.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Copper, 1.3 times more Magnesium, more Manganese, 1.3 times more Phosphorus, 9 times more Potassium, 2.4 times more Sodium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Drained Canned Carrots with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.5 times more Energy, 2.4 times more Carbohydrate and 2.9 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 35.4 times more Sugars and 2.5 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.