Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	20% 3.4g	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	123% 159g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	57.5% 41.7g	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	37% 14g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	123% 1107μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	260% 3.37mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88.3% 530IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	66% 0.6mg	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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	46.8% 196mg	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	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	5% 184g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals ready-to-eat, POST, ALPHA-BITS per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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 ready-to-eat, POST, ALPHA-BITS:

• 7 ounces of Canned Carrots with Salt have 2.4 times more Vitamin E and 7 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 1.3 times more Vitamin A, 72.2 times more Vitamin B1, 46.7 times more Vitamin B2, 30.3 times more Vitamin B3, 5.6 times more Vitamin B5, 15.2 times more Vitamin B6, 74.1 times more Vitamin B9, more Vitamin B12, 7.4 times more Vitamin C and more Vitamin D than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 7 ounces of Canned Carrots with Salt have 77.5 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 1.4 times more Calcium, 2.9 times more Copper, 46.9 times more Iron, 12.4 times more Magnesium, 12.9 times more Phosphorus, 1.5 times more Potassium, 52.3 times more Selenium, 2.4 times more Sodium and 19.2 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 15.6 times more Energy, 24.2 times more Fat, 30.6 times more Saturated Fat, 7 times more Omega 3, 21.8 times more Omega 6, 14.5 times more Carbohydrate, 8.5 times more Sugars, 4.7 times more Fiber and 15.6 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein