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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	6.56% 1.1g	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	138% 179g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	147% 106g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	123% 1107μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	290% 3.77mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	44% 0.4mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	28% 117mg	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	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	101% 11mg	11mg per day for Men 19-50 years
Water	5% 184g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals ready-to-eat, POST, GOLDEN CRISP 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, GOLDEN CRISP 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, GOLDEN CRISP:

• 7 ounces of Canned Carrots with Salt have more Vitamin C, 2.2 times more Vitamin E and 10.9 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.5 times more Vitamin A, 77.8 times more Vitamin B1, 53.3 times more Vitamin B2, 33.5 times more Vitamin B3, 17 times more Vitamin B6, 41.1 times more Vitamin B9, more Vitamin B12 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, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

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

• 7 ounces of Canned Carrots with Salt have 1.7 times more Calcium, 2.5 times more Sodium and 66.4 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.9 times more Copper, 10.5 times more Iron, 7.4 times more Magnesium, 9.5 times more Phosphorus, 121.5 times more Selenium and 21.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 15.2 times more Energy, 3.5 times more Omega 3, 7.1 times more Omega 6, 16.3 times more Carbohydrate, 21.6 times more Sugars, 3.3 times more Fiber and 8.6 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