Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	9.7% 281kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	48% 62g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	18% 6.8g	38g per day for Men 19-50 years
Protein	16% 9.07g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	16% 63.5μg	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	7.26% 1.1mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	35% 2.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	44.7% 313mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, whole wheat hot natural cereal, cooked with water, with salt versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Canned Carrots with Salt:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 24.5 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Canned Carrots with Salt:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 2.8 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 32 times more Selenium and 1.8 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 3.6 times more Calcium, 1.3 times more Copper and 2.5 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Canned Carrots with Salt contain similar levels of Iron, Sodium and Water per one pound.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 2.5 times more Energy, 2.5 times more Carbohydrate and 3.1 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 31 times more Sugars than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Canned Carrots with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.