Comparing Nutrients in 300 calories Boiled Carrots VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

Weight per 300 calories

• Boiled Carrots: 857g
• Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry: 81.5g

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 10.5 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	10%	1%	89%

Macro Nutrients

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	31.5% 23g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	3.86% 1.47g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	811% 7303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	71.3% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	109% 1.4mg	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	30% 120μg	181% 725μg	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	34.3% 31mg	0.91% 0.82mg	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	59% 8.83mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	25.7% 257mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	NA	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	2.9% 12.2mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	NA	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	36.7% 257mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.27% 4.08mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	21% 773g	0.13% 4.8g	3700g per day for Men 19-50 years

Boiled Carrots VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 300 calories of Boiled Carrots have 37.9 times more Vitamin C, 361 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3 and 6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 300 calories of Boiled Carrots have 7 times more Magnesium, 2.5 times more Phosphorus, 19 times more Potassium, 122 times more Sodium, 4.2 times more Zinc and 160.7 times more Water than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 8.8 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain similar levels of Calcium per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.3 times more Sugars and 17.5 times more Fiber than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• Both Boiled Carrots and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry provide inadequate amounts of Fiber