Comparing Nutrients in 300 calories Boiled Carrots VS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 300 calories

• Boiled Carrots: 857g
• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g

Cereals ready-to-eat, UNCLE SAM CEREAL have 9.9 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 ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	8.6% 1.46g	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	44% 57g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	1.87% 1.35g	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	0.25% 0.18g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 23g	% 0.82g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	8.47% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	63.8% 0.83mg	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	11.5% 46μg	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	2.3% 2.1mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	25.7% 257mg	8.24% 82.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	72.4% 0.65mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	136% 3.13mg	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	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	21% 773g	0.1% 3.84g	3700g per day for Men 19-50 years

Boiled Carrots VS Cereals Ready-to-eat, UNCLE SAM CEREAL Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Cereals ready-to-eat, UNCLE SAM CEREAL?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 300 calories of Boiled Carrots have more Vitamin A, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9, 14.8 times more Vitamin C, 11.3 times more Vitamin E and 75.2 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Boiled Carrots and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 300 calories of Boiled Carrots have 3.1 times more Calcium, 5.2 times more Potassium, 2.8 times more Sodium and 201.2 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 300 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 4.5 times more Copper, 2.1 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 12.8 times more Selenium and 2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.2 times more Carbohydrate, 21.9 times more Sugars and 1.5 times more Fiber than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 300 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 6.5 times more Fat, 435.2 times more Omega 3, 2 times more Omega 6 and 2.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6