Comparing Nutrients in 100 grams Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Carrots with Liquids and Salt

Macros Ratio

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

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13.3% 386kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	4.88% 4.73g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	3.4% 2.46g	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	0.25% 0.18g	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 29.7g	NA	g per day for Men 19-50 years
Fiber	19% 7.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	16.5% 9.25g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	77% 692μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.46mg	8.6% 0.11mg	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	37% 148μg	2% 8μg	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	2.22% 2mg	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	3.4% 0.51mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	26% 258mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	11.4% 0.1mg	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	130% 10.4mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	19.6% 0.45mg	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	43.6% 305mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.72mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Carrots with Liquids and Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 100 g of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Carrots with Liquids and Salt:

• 100 grams of Cereals, oats, instant, fortified, maple and brown sugar, dry have 56.3 times more Vitamin B1, 37.1 times more Vitamin B2, 27.9 times more Vitamin B3, 4.4 times more Vitamin B5, 13.1 times more Vitamin B6 and 18.5 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain more Vitamin C, 1.4 times more Vitamin E and 7 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin A per 100 grams.
• 100 grams of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Carrots with Liquids and Salt:

• 100 grams of Cereals, oats, instant, fortified, maple and brown sugar, dry have 8.3 times more Calcium, 2.3 times more Copper, 19.9 times more Iron, 10 times more Magnesium, 5.1 times more Manganese, 15.3 times more Phosphorus, 2.1 times more Potassium, 42 times more Selenium, 2.1 times more Sodium and 5.9 times more Zinc than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 14.5 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, oats, instant, fortified, maple and brown sugar, dry have 16.8 times more Energy, 33.8 times more Fat, 31.1 times more Saturated Fat, 6.4 times more Omega 3, 27.6 times more Omega 6, 14.3 times more Carbohydrate, 12.3 times more Sugars, 4 times more Fiber and 15.9 times more Protein than Canned Carrots with Liquids and Salt.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein