Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.76% 109kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	6.73% 4.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	17% 0.22mg	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	15% 59.5μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	25% 250mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	22.7% 0.2mg	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	121% 9.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	39% 0.89mg	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	7.94% 55.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.64% 172g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 5.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.8 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 5.6 times more Vitamin B6, more Vitamin C, 18.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 4.1 times more Calcium, 9.4 times more Iron and 1.4 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 2.3 times more Copper, 1.9 times more Manganese, 7.5 times more Potassium and 60 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Canned Carrots with Liquids and Salt contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 2 times more Carbohydrate, 1.2 times more Sugars and 3.4 times more Protein than Canned Carrots with Liquids and Salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.