Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Canned Carrots with Salt

Weight per 100 calories

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 26.5g
• Canned Carrots with Salt: 400g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 15.1 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.88g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	17% 22g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	13.7% 9.9g	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	6.47% 2.46g	15.8% 6g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	12% 108μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	34.5% 0.45mg	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	12% 48μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.2% 19.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.69μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	46.2% 0.42mg	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	54.2% 4.34mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	NA	78.3% 1.8mg	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	9.56% 67mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.04μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.36% 65.3mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.061% 2.25g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Canned Carrots with Salt:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 20.7 times more Vitamin A, 1.9 times more Vitamin B6, 81.6 times more Vitamin C, 19.6 times more Vitamin E and 57 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Canned Carrots with Salt:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.7 times more Iron and 5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 9.7 times more Calcium, 3.9 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.2 times more Potassium, 14.8 times more Sodium, 1.8 times more Zinc and 165.3 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 2.5 times more Fat and 1.7 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Omega 3, 1.6 times more Sugars and 2.4 times more Fiber than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.