Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.6% 0.44g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.68% 0.5g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals, WHEATENA, cooked with water, with salt	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	2.9% 0.038mg	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	4.47% 18μg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	12.6% 0.11mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	70.5% 1.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	5% 185g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals, WHEATENA, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cereals, WHEATENA, cooked with water, with salt 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, WHEATENA, cooked with water, with salt:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.2 times more Vitamin B2, 3.3 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 24.5 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• While 7 oz of Cereals, WHEATENA, cooked with water, with salt contain 1.3 times more Vitamin B3 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cereals, WHEATENA, cooked with water, with salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Copper and 2.2 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• While 7 oz of Cereals, WHEATENA, cooked with water, with salt contain 2.6 times more Calcium, 2.3 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 27.5 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals, WHEATENA, cooked with water, with salt contain similar levels of Iron, Sodium and Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 9.8 times more Sugars than Cereals, WHEATENA, cooked with water, with salt.
• While 7 oz of Cereals, WHEATENA, cooked with water, with salt contain 2.6 times more Energy, 2.2 times more Carbohydrate and 3.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals, WHEATENA, cooked with water, with salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.