Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	121% 157g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.56% 1.13g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	24% 9.13g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	210% 2.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	35.6% 0.46mg	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	3.97% 16μg	85% 339μg	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	4.4% 3.97mg	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	9.66% 1.45mg	2.78% 0.42mg	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 Liquids and Salt	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	6.6% 0.06mg	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	13% 1.03mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12.5% 0.29mg	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	5.67% 39.7mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	5% 185g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals, corn grits, white, regular and quick, enriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 66.9 times more Vitamin B1, 12.6 times more Vitamin B2, 10.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 21.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 7 ounces of Canned Carrots with Liquids and Salt have 7.8 times more Calcium, 3.4 times more Copper, 3.1 times more Manganese, 1.2 times more Potassium, 240 times more Sodium and 8.5 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 5.9 times more Iron, 4 times more Magnesium, 5.6 times more Phosphorus, 42.5 times more Selenium and 2.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 4.3 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 16.1 times more Energy, 15.1 times more Omega 6, 14.7 times more Carbohydrate, 2.6 times more Fiber and 13.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in seven ounces.