Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Canned Carrots with Salt	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	13.6% 2.3g	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% 160g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	2.05% 1.5g	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	7.83% 2.98g	76.8% 29g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	64.5% 10.3mg	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	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	4.47% 18μg	15% 59.5μg	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	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	0% 0mg	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	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	82.2% 345mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	5% 184g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, Shredded Wheat n' Bran, spoon-size 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, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 4.9 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 11.1 times more Vitamin B1, 2.7 times more Vitamin B2, 9.4 times more Vitamin B3, 3.3 times more Vitamin B9 and 1.5 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 ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Canned Carrots with Salt have more Copper, more Sodium and 29.6 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.8 times more Calcium, 6 times more Iron, 21.8 times more Magnesium, 17.4 times more Phosphorus, 2.2 times more Potassium, 20.5 times more Selenium and 12 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 3.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 13.6 times more Energy, 10.8 times more Fat, 4.9 times more Omega 3, 14.8 times more Omega 6, 14.6 times more Carbohydrate, 9.8 times more Fiber and 17.1 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