Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	25.3% 732kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	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	0.63% 0.46g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 48.6g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	33.8% 19g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	97% 873μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	95% 379μg	3.97% 16μg	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	0% 0mg	4.4% 3.97mg	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	6.6% 0.99mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	46.4% 464mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	210% 16.8mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	223% 5.1mg	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	91% 639mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry 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, oats, instant, fortified, with cinnamon and spice, dry vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 39.4 times more Vitamin B1, 27.7 times more Vitamin B2, 21.6 times more Vitamin B3, 6.4 times more Vitamin B5, 7.9 times more Vitamin B6 and 23.9 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 5.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 7.5 times more Calcium, 2.9 times more Copper, 16.3 times more Iron, 10.2 times more Magnesium, 5.7 times more Manganese, 16.1 times more Phosphorus, 1.6 times more Potassium, 16 times more Selenium, 1.8 times more Sodium and 7.9 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 13.4 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 16 times more Energy, 34.6 times more Fat, 30.7 times more Saturated Fat, 7 times more Omega 3, 29.2 times more Omega 6, 14.2 times more Carbohydrate, 10.3 times more Sugars, 4.4 times more Fiber and 16.4 times more Protein than Canned Carrots with Liquids and Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein