Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	8.46% 11g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	6.8% 4.92g	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	3.66% 1.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	14.4% 57.5μg	4.47% 18μg	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	5.95% 5.36mg	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	9.8% 1.47mg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	23% 0.21mg	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	101% 8.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	13.3% 93mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.62% 171g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Salt:

• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 5.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 3.6 times more Vitamin B6, more Vitamin C, 18.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Carrots with Salt:

• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 4.2 times more Calcium, 6.4 times more Iron and 2 times more Phosphorus than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.9 times more Copper, 2.4 times more Manganese, 7.8 times more Potassium and 7.1 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Carrots with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.1 times more Carbohydrate and 2.3 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 35.4 times more Sugars and 2.1 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.