Comparing Nutrients in 5 ounces Wheat Germ VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Wheat Germ	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.6% 510kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	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	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	49.2% 18.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	58.6% 33g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.67mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	100% 398μg	3.2% 12.8μg	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	4.25% 3.83mg	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	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	111% 8.87mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	820% 19mg	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	171% 1194mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	37% 1264mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Germ 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 Wheat Germ vs Canned Carrots with Salt:

• 5 ounces of Wheat Germ have 104.6 times more Vitamin B1, 16.6 times more Vitamin B2, 12.3 times more Vitamin B3, 16.7 times more Vitamin B5, 11.6 times more Vitamin B6 and 31.2 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A and more Vitamin C than Crude Wheat Germ.
• 5 ounces of Wheat Germ have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Crude Wheat Germ as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wheat Germ vs Canned Carrots with Salt:

• 5 ounces of Wheat Germ have 1.6 times more Calcium, 7.7 times more Copper, 9.8 times more Iron, 29.9 times more Magnesium, 29.6 times more Manganese, 35.1 times more Phosphorus, 5 times more Potassium, 198 times more Selenium and 47.3 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 20.2 times more Sodium and 8.4 times more Water than Crude Wheat Germ.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Germ have 14.4 times more Energy, 51.2 times more Fat, 46.3 times more Saturated Fat, 65.7 times more Omega 3, 66.9 times more Omega 6, 9.4 times more Carbohydrate, 8.8 times more Fiber and 36.2 times more Protein than Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein