Comparing Nutrients in 1 pound Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	9.54% 277kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	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	47% 61g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.67% 22.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	31.8% 2.54mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	41% 286mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Canned Carrots with Liquids and Salt:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 2.8 times more Vitamin B1 and 1.6 times more Vitamin B3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Canned Carrots with Liquids and Salt:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 2.4 times more Magnesium, 3.2 times more Phosphorus and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.9 times more Calcium, 2.3 times more Potassium and 3.4 times more Sodium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 2.7 times more Energy, 3.1 times more Omega 6, 2.5 times more Carbohydrate, 1.2 times more Fiber and 3.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.