Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	18% 524kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	4.8% 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	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	% 0.28g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	26.6% 15g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	43% 172μg	2.83% 11.3μg	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	0% 0mg	3.15% 2.83mg	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	1.04% 0.16mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	86% 859mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	16.2% 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	507% 40.5mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.3% 163mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 26.3 times more Vitamin B1, 7.4 times more Vitamin B2, 10 times more Vitamin B3, 3.7 times more Vitamin B5 and 15.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C, 6.6 times more Vitamin E and 19.6 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Canned Carrots with Liquids and Salt:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 19.5 times more Calcium, 2 times more Copper, 55 times more Iron, 3 times more Magnesium, 5.8 times more Phosphorus, 50 times more Selenium and 3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Potassium, 34.3 times more Sodium and 8.5 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 16.1 times more Energy, 10.7 times more Fat, 11 times more Omega 3, 13.2 times more Omega 6, 14.2 times more Carbohydrate, 2.1 times more Fiber and 18.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12.3 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.