Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Canned Carrots with Salt	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	70% 91g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	2.5% 1.8g	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	5.6% 2.13g	48.5% 18.4g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	88% 791μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	112% 1.45mg	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	3.2% 12.8μg	72.6% 291μg	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	4.25% 3.83mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	NA	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	11.3% 0.91mg	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	4.86% 34mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14% 473mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	34% 3.76mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 5 ounces of Canned Carrots with Salt have 27 times more Vitamin C and 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 41.2 times more Vitamin B1, 29 times more Vitamin B2, 19.7 times more Vitamin B3, 9.2 times more Vitamin B6 and 22.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 5 ounces of Canned Carrots with Salt have 10.2 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 9.8 times more Calcium, 13.8 times more Iron, 14.9 times more Magnesium, 16.8 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Sodium and 10.2 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 2 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 14.4 times more Energy, 33.1 times more Fat, 33.5 times more Saturated Fat, 11.6 times more Carbohydrate, 8.7 times more Fiber and 25.8 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein