Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	9.96% 1.7g	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	91% 119g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	40.4% 29.3g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	189% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	222% 2.9mg	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	551% 2203μg	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	3.15% 2.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	6.33% 0.95mg	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, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	4.4% 44mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	18.4% 0.17mg	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	549% 44mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	22% 0.51mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• 5 ounces of Canned Carrots with Liquids and Salt have 76.6 times more Vitamin A, more Vitamin C and 32.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 26.6 times more Vitamin B1, 64.1 times more Vitamin B2, 48.4 times more Vitamin B3, 1.9 times more Vitamin B5, 18.2 times more Vitamin B6 and 194.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Manganese and 37.2 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.3 times more Calcium, 59.6 times more Iron, 6.8 times more Magnesium, 9.3 times more Phosphorus, 1.4 times more Potassium, 27.8 times more Selenium, 3.2 times more Sodium and 52.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Copper 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, QUAKER, QUAKER CRUNCHY BRAN contain 14.4 times more Energy, 29 times more Fat, 81.2 times more Saturated Fat, 4.4 times more Omega 3, 21.3 times more Omega 6, 15.6 times more Carbohydrate, 8.4 times more Sugars, 8.5 times more Fiber and 11 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