Comparing Nutrients in 300 calories Carrots VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 300 calories

• Carrots: 732g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 9.3 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Carrots	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.03% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	50.8% 66g	130g per day for Men 19-50 years
Sugars	48% 34.7g	22% 16g	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	7.05% 2.68g	38g per day for Men 19-50 years
Protein	12% 6.8g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	679% 6110μg	84.7% 762μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	83.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	101% 1.3mg	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	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43mg	35% 31.5mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	24% 241mg	0.79% 7.87mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	7.96% 0.072mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15.4% 64.6mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	14% 0.32mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	91% 10mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.071% 2.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Carrots have 8 times more Vitamin A, 4.5 times more Vitamin B5, 1.4 times more Vitamin C, 1.3 times more Vitamin E and 613.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Carrots have 30.7 times more Calcium, 4.6 times more Copper, 1.4 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 11.1 times more Potassium and 244.9 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 10.4 times more Iron, 7 times more Selenium, 1.3 times more Sodium and 5.7 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2.2 times more Sugars, 7.7 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 5.3 times more Saturated Fat than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.