Comparing Nutrients in 100 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Carrots

Weight per 100 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 213g
• Carrots: 244g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	NA	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	18% 23.4g	130g per day for Men 19-50 years
Sugars	6.37% 4.6g	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	18% 6.83g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11.6% 46.3μg	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	16% 14.4mg	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	3.83% 0.57mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	10.4% 104mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	149% 12mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.03% 8.5mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.35mg	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	4.86% 34mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.13mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	5.13% 190g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Carrots:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C, 2.8 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Carrots:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.3 times more Calcium and 16.3 times more Iron than Raw Carrots.
• While Raw Carrots contain 3.4 times more Magnesium, 2.5 times more Phosphorus, 11.5 times more Potassium, 79.1 times more Sodium and 1.4 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Raw Carrots have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.5 times more Sugars and 8 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.