Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.64% 1.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	23% 3.88g	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	114% 149g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	44.7% 32.4g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	135% 1216μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	136% 1.77mg	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	366% 1463μg	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	25.4% 23mg	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	41% 6.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	70% 0.63mg	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	742% 59.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	332% 7.64mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	5% 185g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin A and 4.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 37.9 times more Vitamin B1, 30.4 times more Vitamin B2, 23.2 times more Vitamin B3, 6.1 times more Vitamin B5, 7.9 times more Vitamin B6, 92.1 times more Vitamin B9, 5.8 times more Vitamin C and 4.3 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 7 ounces of Canned Carrots with Liquids and Salt have 23.2 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 7.8 times more Calcium, 3.1 times more Copper, 57.5 times more Iron, 18.7 times more Magnesium, 8.6 times more Manganese, 25.9 times more Phosphorus, 2.5 times more Potassium, 17.5 times more Selenium, 1.5 times more Sodium and 26.6 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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 16.2 times more Energy, 36.5 times more Fat, 36.4 times more Saturated Fat, 10.8 times more Omega 3, 34.9 times more Omega 6, 13.9 times more Carbohydrate, 6.6 times more Sugars, 5.7 times more Fiber and 21.3 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, Omega 3, Omega 6 and Protein