Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0% 0g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	94% 122g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	15.3% 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	5.6% 2.13g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	88% 791μg	71.7% 645μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	134% 21.5mg	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	165% 2.14mg	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	429% 1715μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	269% 6.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	28.7% 25.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.6% 172IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	38% 0.34mg	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	483% 38.7mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.1% 34mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.75% 162mg	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	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	146% 16mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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 ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 5 ounces of Canned Carrots with Salt have 1.2 times more Vitamin A, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 62.8 times more Vitamin B1, 42.7 times more Vitamin B2, 27.4 times more Vitamin B3, 13.5 times more Vitamin B6, 134.4 times more Vitamin B9, more Vitamin B12, 6.7 times more Vitamin C and more Vitamin D than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 5 ounces of Canned Carrots with Salt have 3.6 times more Calcium, 1.6 times more Potassium and 27.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 2.3 times more Copper, 42.6 times more Iron, 3 times more Magnesium, 5 times more Phosphorus, 3.8 times more Sodium and 43.7 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 3.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 13.8 times more Energy, 15.6 times more Carbohydrate, 3.2 times more Sugars and 9.5 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber