Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cereals, QUAKER, hominy grits, white, regular, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.93% 0.3g	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% 157g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.75% 1.27g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals, QUAKER, hominy grits, white, regular, 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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	23% 0.3mg	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	102% 407μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	NA	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	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8% 272mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5% 185g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals, QUAKER, hominy grits, white, regular, 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, QUAKER, hominy grits, white, regular, 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, QUAKER, hominy grits, white, regular, dry:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 6.1 times more Vitamin E than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 7 oz of Cereals, QUAKER, hominy grits, white, regular, dry contain 32.1 times more Vitamin B1, 13.3 times more Vitamin B2, 12.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 25.6 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, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 15.5 times more Calcium, 1.3 times more Potassium, 240 times more Sodium and 9.3 times more Water than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 7 oz of Cereals, QUAKER, hominy grits, white, regular, dry contain 8.5 times more Iron, 3 times more Magnesium, 3.7 times more Phosphorus and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Cereals, QUAKER, hominy grits, white, regular, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.8 times more Sugars than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 7 oz of Cereals, QUAKER, hominy grits, white, regular, dry contain 15.7 times more Energy, 14.7 times more Carbohydrate and 15.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals, QUAKER, hominy grits, white, regular, dry offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein