Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	13.4% 2.28g	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	91% 118g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	68% 49g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	88% 791μg	117% 1049μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	148% 23.7mg	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	185% 2.4mg	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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	31.5% 0.28mg	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	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	24.3% 102mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Drained Canned Carrots with Salt have more Vitamin C, 1.9 times more Vitamin E and 8.2 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.3 times more Vitamin A, 69.4 times more Vitamin B1, 46.7 times more Vitamin B2, 30.3 times more Vitamin B3, 15.2 times more Vitamin B6, 37 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Drained Canned Carrots with Salt.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Drained Canned Carrots with Salt have 37.2 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.9 times more Copper, 14.1 times more Iron, 9 times more Magnesium, 9.9 times more Phosphorus, 49.8 times more Selenium, 2.5 times more Sodium and 28.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp contain 15.6 times more Energy, 26.3 times more Fat, 25 times more Saturated Fat, 8.5 times more Omega 3, 20.3 times more Omega 6, 15 times more Carbohydrate, 14 times more Sugars, 2.9 times more Fiber and 10.3 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.