Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	25.3% 734kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	8.46% 11g	130g per day for Men 19-50 years
Sugars	141% 102g	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	8.57% 6.2g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	122% 1101μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	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	368% 1470μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	196% 15.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Canned Carrots with Salt:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 96.7 times more Vitamin B1, 72.2 times more Vitamin B2, 45.6 times more Vitamin B3, 2.3 times more Vitamin B5, 18.5 times more Vitamin B6, 82.3 times more Vitamin B9, more Vitamin B12, 10.2 times more Vitamin C and more Vitamin D than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.7 times more Vitamin E and 8.9 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned Carrots with Salt provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Canned Carrots with Salt:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.8 times more Copper, 12.4 times more Iron, 5.8 times more Magnesium, 1.9 times more Manganese, 9.3 times more Phosphorus, 68 times more Selenium and 28.1 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.3 times more Calcium and 33.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned Carrots with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 14.8 times more Energy, 16.2 times more Carbohydrate, 20.7 times more Sugars, 1.7 times more Fiber and 9 times more Protein than Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.