Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	60.4% 1751kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	189% 137g	15.4% 11g	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	1.13% 0.82g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 135g	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	75% 42g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	349% 3139μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	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	168% 671μg	9.07% 36.3μg	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	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.4% 2.3mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	117% 1170mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	52% 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	587% 47mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	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	198% 1383mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Carrots with Liquids and Salt:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 56.3 times more Vitamin B1, 37.1 times more Vitamin B2, 27.9 times more Vitamin B3, 4.4 times more Vitamin B5, 13.1 times more Vitamin B6 and 18.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin C, 1.4 times more Vitamin E and 7 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin A per 1 lb.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Carrots with Liquids and Salt:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 8.3 times more Calcium, 2.3 times more Copper, 19.9 times more Iron, 10 times more Magnesium, 5.1 times more Manganese, 15.3 times more Phosphorus, 2.1 times more Potassium, 42 times more Selenium, 2.1 times more Sodium and 5.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 14.5 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 16.8 times more Energy, 33.8 times more Fat, 31.1 times more Saturated Fat, 6.4 times more Omega 3, 27.6 times more Omega 6, 14.3 times more Carbohydrate, 12.3 times more Sugars, 4 times more Fiber and 15.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.