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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	7.05% 1.2g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	64.6% 47g	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	6.7% 2.55g	38% 14.5g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	97% 869μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	93% 1.2mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.35% 0.43μg	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, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	80% 0.72mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	46% 193mg	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	4.05% 28.3mg	68.6% 481mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	82% 9mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal 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, Raisin Bran Cereal:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.4 times more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and 32.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 33.2 times more Vitamin B1, 26.7 times more Vitamin B2, 20.1 times more Vitamin B3, 7.6 times more Vitamin B6, 42.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• 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, Raisin Bran Cereal have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

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

• 5 ounces of Canned Carrots with Liquids and Salt have 12.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 4.9 times more Copper, 29.3 times more Iron, 15.1 times more Magnesium, 17 times more Phosphorus, 3.2 times more Potassium, 96.5 times more Selenium, 1.9 times more Sodium and 21.9 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, Raisin Bran Cereal contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 14.9 times more Energy, 7.8 times more Omega 3, 15.1 times more Omega 6, 15 times more Carbohydrate, 13.4 times more Sugars, 5.7 times more Fiber and 13.2 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, Omega 3, Omega 6 and Protein