Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	98% 127g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	100% 72.8g	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	6.1% 4.44g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	NA	% 50g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	97% 869μg	87.4% 787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	225% 2.93mg	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	2.83% 11.3μg	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	394% 9.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	43.5% 39mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.7% 214IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	46.6% 0.42mg	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	9.2% 0.74mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	52.5% 1.2mg	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	4.05% 28.3mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin E and 8.9 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 91.6 times more Vitamin B1, 80.3 times more Vitamin B2, 59.8 times more Vitamin B3, 2.3 times more Vitamin B5, 18.5 times more Vitamin B6, 92.6 times more Vitamin B9, more Vitamin B12, 13.8 times more Vitamin C and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Calcium and 33.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.9 times more Copper, 15.2 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 11.1 times more Phosphorus, 68 times more Selenium and 25.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium and Sodium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 16.1 times more Energy, 16.7 times more Carbohydrate, 20.9 times more Sugars, 1.4 times more Fiber and 9.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in five ounces.