Comparing Nutrients in 100 calories POST Bran Flakes VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• POST Bran Flakes: 30.5g
• Canned Carrots with Liquids and Salt: 435g

POST Bran Flakes have 14.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - POST Bran Flakes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	POST Bran Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	19% 24.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	14.8% 10.7g	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	14.7% 5.58g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	25.4% 228μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	37.5% 0.49mg	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	51% 203μg	8.7% 34.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	63.5% 1.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.66% 8.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.57% 0.23mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	49.8% 0.45mg	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	107% 8.54mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.96mg	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	19.6% 137mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	4.78% 163mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.028% 1.04g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of POST Bran Flakes vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, POST Bran Flakes have 4.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2.8 times more Vitamin B3, 5.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.7 times more Vitamin A, more Vitamin C, 13.5 times more Vitamin E and 99.8 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for POST Bran Flakes vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, POST Bran Flakes have 3.8 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 9.2 times more Selenium and 1.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10 times more Calcium, 2.9 times more Copper, 4.6 times more Potassium, 6.3 times more Sodium and 390 times more Water than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST Bran Flakes have 1.4 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Omega 3, 1.9 times more Sugars and 1.4 times more Fiber than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.