Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Canned Carrots with Liquids and Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.23% 0.55g	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	134% 175g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	21.5% 15.6g	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	3.67% 2.66g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.15g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	135% 1216μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	291% 3.8mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	0.26% 0.04mg	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	RALSTON Corn Flakes	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	16.5% 0.15mg	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	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	8.2% 0.19mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 185g	0.18% 6.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS RALSTON Corn Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of RALSTON Corn Flakes 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 RALSTON Corn Flakes:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Vitamin B5, 36.5 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.6 times more Vitamin A, 235.9 times more Vitamin B1, 64.4 times more Vitamin B2, 50 times more Vitamin B3, 17 times more Vitamin B6, 89.3 times more Vitamin B9, more Vitamin B12, 32.5 times more Vitamin C and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs RALSTON Corn Flakes:

• 7 ounces of Canned Carrots with Liquids and Salt have 15.5 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 4.7 times more Manganese, 1.6 times more Potassium, 1.5 times more Zinc and 28.1 times more Water than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 37.3 times more Iron, 1.7 times more Phosphorus, 5.5 times more Selenium and 2.4 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 16.7 times more Energy, 16.4 times more Carbohydrate, 3.2 times more Sugars, 1.5 times more Fiber and 10.2 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
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.