Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.06% 147kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	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	24.3% 31.7g	8.46% 11g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), 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	23.6% 0.28mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	13.4% 53.6μg	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	0.13% 0.02mg	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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	166% 13.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	4.23% 0.097mg	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	3.97% 27.8mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	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	30% 450mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.36% 161g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Canned Carrots with Salt:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 7.9 times more Vitamin B1, 4.5 times more Vitamin B2, 3 times more Vitamin B3 and 3 times more Vitamin B9 than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.6 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C, 74 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5, 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Canned Carrots with Salt:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.6 times more Calcium and 10.5 times more Iron than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain more Copper, 9.2 times more Manganese, 1.7 times more Phosphorus, 6.6 times more Potassium and 2.9 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Canned Carrots with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Potassium and Zinc
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 3 times more Energy, 2.9 times more Carbohydrate and 2.5 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 24.8 times more Sugars and 1.4 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.