Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Canned Carrots with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	121% 158g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	45.5% 33g	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	7.83% 2.98g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	313% 4.07mg	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	4.47% 18μg	567% 2268μg	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	5.95% 5.36mg	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	9.8% 1.47mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	17.4% 0.16mg	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	16% 1.27mg	1064% 85mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	6.8% 47.6mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	5% 184g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals, MALT-O-MEAL, chocolate, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cereals, MALT-O-MEAL, chocolate, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, dry.
• While 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 69.4 times more Vitamin B1, 37.3 times more Vitamin B2, 36.8 times more Vitamin B3, 3.1 times more Vitamin B5, 18.3 times more Vitamin B6, 127 times more Vitamin B9 and 2.8 times more Vitamin E than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Copper, 24.2 times more Sodium and 13.9 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• While 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 15 times more Calcium, 67 times more Iron, 4.1 times more Magnesium, 5.2 times more Phosphorus, 1.4 times more Potassium and 3.3 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 14.5 times more Energy, 14.4 times more Carbohydrate, 6.7 times more Sugars, 1.9 times more Fiber and 16.6 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein