Comparing Nutrients in 100 grams RALSTON Corn Flakes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	RALSTON Corn Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13.2% 384kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	11% 7.84g	3.42% 2.48g	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	1.85% 1.34g	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	% 1.48g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	109% 981μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	179% 714μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	47.7% 286IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	11.6% 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	243% 19.4mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	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	4.7% 33mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of RALSTON Corn Flakes vs Canned Carrots with Salt:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.8 times more Vitamin A, 249.1 times more Vitamin B1, 58 times more Vitamin B2, 38.1 times more Vitamin B3, 17 times more Vitamin B6, 79.3 times more Vitamin B9, more Vitamin B12, 24.1 times more Vitamin C and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Vitamin B5, 37 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparing minerals per 100 grams for RALSTON Corn Flakes vs Canned Carrots with Salt:

• Cereals ready-to-eat, RALSTON Corn Flakes have 30.3 times more Iron, 1.4 times more Phosphorus, 5.5 times more Selenium and 2.4 times more Sodium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 12.5 times more Calcium, 1.4 times more Copper, 4.7 times more Manganese, 1.7 times more Potassium, 1.3 times more Zinc and 28.1 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Drained Canned Carrots with Salt have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Corn Flakes have 15.4 times more Energy, 1.5 times more Omega 3, 3.5 times more Omega 6, 15.9 times more Carbohydrate, 3.2 times more Sugars, 1.8 times more Fiber and 9.2 times more Protein than Drained Canned Carrots with Salt.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.