Comparing Nutrients in 300 calories Boiled Carrots VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 300 calories

• Boiled Carrots: 857g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 698g

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

Discover which food has more nutrients per 300 calories - Boiled Carrots or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	Boiled Carrots	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	6.54% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	13.7% 2.33g	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	40% 52.3g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	NA	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	31.2% 12g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0.78% 6.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	6.98% 0.091mg	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	8.72% 35μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	25.7% 257mg	7.67% 76.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	31.8% 0.29mg	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	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	50% 209mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	206% 4.73mg	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	81.7% 572mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 773g	16.8% 621g	3700g per day for Men 19-50 years

Boiled Carrots VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 300 calories of Boiled Carrots have 1046.7 times more Vitamin A, 1.5 times more Vitamin B2, 8.3 times more Vitamin B3, 2.8 times more Vitamin B5, 14.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.4 times more Vitamin B1 than Boiled and Drained Carrots.
• 300 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Carrots as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 300 calories of Boiled Carrots have 3.4 times more Calcium, 4.2 times more Potassium, 1.5 times more Sodium and 1.2 times more Water than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 2 times more Copper, 2.3 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.3 times more Carbohydrate and 2.2 times more Fiber than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 4.3 times more Fat, 12.2 times more Omega 3, 3.1 times more Omega 6 and 2.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6