Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	11% 1.84g	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% 113g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	33.6% 24.3g	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	4.44% 3.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	63% 24g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	97% 869μg	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	741% 9.64mg	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	489% 1955μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1222% 29.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	4.4% 44mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	54.3% 0.49mg	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	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	214% 4.9mg	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	108% 756mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	829% 91mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs RALSTON Wheat Bran flakes:

• Canned Carrots Solids and Liquids with Salt have 3.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 248.1 times more Vitamin B1, 270 times more Vitamin B2, 215.1 times more Vitamin B3, 214.4 times more Vitamin B5, 60.7 times more Vitamin B6, 172.4 times more Vitamin B9, more Vitamin B12, 119.9 times more Vitamin C, more Vitamin D and 110.2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Vitamin A per 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs RALSTON Wheat Bran flakes:

• Canned Carrots Solids and Liquids with Salt have 36.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.5 times more Calcium, 3.3 times more Copper, 130.1 times more Iron, 21.1 times more Magnesium, 7.7 times more Manganese, 26.7 times more Phosphorus, 3.6 times more Potassium, 23 times more Selenium, 2.4 times more Sodium and 221.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 17 times more Energy, 24 times more Fat, 17.3 times more Saturated Fat, 10.9 times more Omega 3, 23.2 times more Omega 6, 14.9 times more Carbohydrate, 7 times more Sugars, 9.4 times more Fiber and 17.6 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, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.