Comparing Nutrients in 300 calories Carrots VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Weight per 300 calories

• Carrots: 732g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g

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

Which food has more nutrients per 300 calories - Carrots or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Carrots	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	48.5% 63g	130g per day for Men 19-50 years
Sugars	48% 34.7g	1.12% 0.81g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	4.93% 1.88g	38g per day for Men 19-50 years
Protein	12% 6.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	679% 6110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	NA	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	48% 43mg	0% 0mg	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	32% 4.83mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	24% 241mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	2.57% 87.5mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	NA	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	17.5% 646g	15% 552g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• Raw Carrots have more Vitamin C, 77.3 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Carrots.
• Both Raw Carrots and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Carrots as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• Raw Carrots have 7 times more Magnesium, 1.9 times more Phosphorus, 26.8 times more Potassium, more Sodium and 4 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 14.8 times more Iron than Raw Carrots.
• Both Raw Carrots and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 42.7 times more Sugars and 10.9 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.