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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	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% 158g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals, MALT-O-MEAL, chocolate, 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	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	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	3.97% 16μg	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	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	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 Liquids and Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	13% 1.03mg	1064% 85mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	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	5.67% 39.7mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	31.8% 476mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	5% 185g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals, MALT-O-MEAL, chocolate, 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, 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 Liquids and Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of Canned Carrots with Liquids and 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 65.8 times more Vitamin B1, 41.5 times more Vitamin B2, 48.2 times more Vitamin B3, 3 times more Vitamin B5, 18.3 times more Vitamin B6, 142.9 times more Vitamin B9 and 2.8 times more Vitamin E 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, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids 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 Liquids and Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Copper, 24 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 12.1 times more Calcium, 82.5 times more Iron, 3.7 times more Magnesium, 6.2 times more Phosphorus, 1.4 times more Potassium and 3 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 15.8 times more Energy, 14.8 times more Carbohydrate, 6.8 times more Sugars, 1.6 times more Fiber and 18.3 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 and Protein