Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	RALSTON Wheat Bran flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	26.7% 774kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	122% 158g	8.46% 11g	130g per day for Men 19-50 years
Sugars	47% 34g	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	6.2% 4.5g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	88.3% 33.5g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	36% 20.3g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	117% 1054μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	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	684% 2737μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1711% 41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	1679% 134mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	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	151% 1058mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of RALSTON Wheat Bran flakes 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 RALSTON Wheat Bran flakes vs Canned Carrots with Salt:

• 7 ounces of RALSTON Wheat Bran flakes have 261.8 times more Vitamin B1, 243 times more Vitamin B2, 164.1 times more Vitamin B3, 220.7 times more Vitamin B5, 60.7 times more Vitamin B6, 153.2 times more Vitamin B9, more Vitamin B12, 88.8 times more Vitamin C, more Vitamin D and 108.7 times more Vitamin E than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 3.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Canned Carrots with Salt provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for RALSTON Wheat Bran flakes vs Canned Carrots with Salt:

• 7 ounces of RALSTON Wheat Bran flakes have 1.8 times more Calcium, 3.3 times more Copper, 105.7 times more Iron, 23.8 times more Magnesium, 7.7 times more Manganese, 22.2 times more Phosphorus, 3.5 times more Potassium, 23 times more Selenium, 2.4 times more Sodium and 247.4 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 36.7 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of RALSTON Wheat Bran flakes have 15.6 times more Energy, 17.7 times more Fat, 7.9 times more Omega 3, 16.4 times more Omega 6, 14.4 times more Carbohydrate, 6.9 times more Sugars, 11.3 times more Fiber and 16 times more Protein than Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein