Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	4.85% 3.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.57% 0.38mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	12.2% 0.16mg	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	10.3% 41μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	16.4% 0.15mg	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	72.5% 5.8mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	27.7% 0.64mg	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	9.5% 66.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Salt:

• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 5.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 3.6 times more Vitamin B6, more Vitamin C, 18.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Salt:

• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 4.2 times more Calcium, 6.4 times more Iron and 2 times more Phosphorus than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 2.9 times more Copper, 2.4 times more Manganese, 7.8 times more Potassium and 7.1 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Carrots with Salt contain similar levels of Water per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.1 times more Carbohydrate and 2.3 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 35.4 times more Sugars and 2.1 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.