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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	6.7% 1.14g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	2.68% 1.94g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	47% 7.5mg	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	14% 0.18mg	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	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	71.3% 0.64mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	45% 189mg	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	67% 469mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	317% 174μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.14% 5.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, more Vitamin E and 4.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 33.6 times more Vitamin B1, 14.7 times more Vitamin B2, 12.6 times more Vitamin B3, 19.3 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Vitamin B6 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin D in 5 oz.

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

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Calcium, 48 times more Sodium and 25.2 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4.4 times more Copper, 8.5 times more Iron, 14.8 times more Magnesium, 16.6 times more Phosphorus, 2.1 times more Potassium, 307.8 times more Selenium and 10.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 15.9 times more Energy, 15.4 times more Fat, 16.5 times more Saturated Fat, 5 times more Omega 3, 14.3 times more Omega 6, 14.2 times more Carbohydrate, 5.2 times more Fiber and 28 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.