Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	0.79% 23kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	221% 35.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	13% 0.17mg	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	2% 8μg	8% 32μg	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	2.22% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.87% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27μg	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	6.5% 0.52mg	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	76.3% 1.76mg	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	2.86% 20mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cereals ready-to-eat, wheat, puffed, fortified per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Liquids and Salt versus 100 g of Cereals ready-to-eat, wheat, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin A and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 136.8 times more Vitamin B1, 66.7 times more Vitamin B2, 83.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 100 grams of Canned Carrots with Liquids and Salt have 60 times more Sodium and 31 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 4 times more Copper, 61 times more Iron, 16.1 times more Magnesium, 3.9 times more Manganese, 17.8 times more Phosphorus, 2 times more Potassium, 307.8 times more Selenium and 8.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Calcium per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 15.8 times more Energy, 14.8 times more Carbohydrate, 2.4 times more Fiber and 25.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein