Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	18.7% 3.2g	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	127% 165g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	95% 69g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	135% 1216μg	163% 1469μg	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	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	207% 33mg	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	260% 3.37mg	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	165% 661μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	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	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	13% 1.03mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	34% 143mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	135% 15mg	11mg per day for Men 19-50 years
Water	5% 185g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Canned Carrots Solids and Liquids with Salt have more Vitamin C, 1.8 times more Vitamin E and 8.2 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 65.8 times more Vitamin B1, 51.9 times more Vitamin B2, 39.7 times more Vitamin B3, 15.2 times more Vitamin B6, 41.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Vitamin A per 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Calcium and 37.2 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.9 times more Copper, 17.3 times more Iron, 8 times more Magnesium, 11.9 times more Phosphorus, 49.8 times more Selenium, 2.5 times more Sodium and 25.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp contain 17 times more Energy, 35.7 times more Fat, 36 times more Saturated Fat, 11.6 times more Omega 3, 28.7 times more Omega 6, 15.5 times more Carbohydrate, 14.1 times more Sugars, 2.4 times more Fiber and 11.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.