Comparing Nutrients in 300 calories Carrots VS Rice and Wheat cereal bar

Weight per 300 calories

• Carrots: 732g
• Rice and Wheat cereal bar: 73.3g

Rice and Wheat cereal bar has 10 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Carrots or Rice and Wheat cereal bar?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Carrots	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	3.76% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41% 53.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	32% 23.3g	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	3.47% 1.32g	38g per day for Men 19-50 years
Protein	12% 6.8g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Carrots	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	51.3% 0.67mg	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	2.75% 11μg	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	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	24% 241mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	15% 0.14mg	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	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	45% 1.03mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.15% 5.5g	3700g per day for Men 19-50 years

Carrots VS Rice And Wheat Cereal Bar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Carrots or Rice and Wheat cereal bar?

Lets compare vitamin content per 300 calories of Carrots vs Rice and Wheat cereal bar:

• 300 calories of Carrots have more Vitamin A, 42.6 times more Vitamin B5, 1.5 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 109.7 times more Vitamin K than Rice and Wheat cereal bar.
• While 300 kcal of Rice and Wheat cereal bar contain 1.3 times more Vitamin B2 than Raw Carrots.
• Both Carrots and Rice and Wheat cereal bar provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Carrots as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Carrots vs Rice and Wheat cereal bar:

• 300 calories of Carrots have 10.6 times more Calcium, 2.4 times more Copper, 2.6 times more Magnesium, 2.6 times more Phosphorus, 22.3 times more Potassium, 1.6 times more Sodium, 1.3 times more Zinc and 117.4 times more Water than Rice and Wheat cereal bar.
• While 300 kcal of Rice and Wheat cereal bar contain 25 times more Selenium than Raw Carrots.
• Both Carrots and Rice and Wheat cereal bar contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Carrots lack sufficient amounts of Selenium
• 300 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Carrots have 1.3 times more Carbohydrate, 1.5 times more Sugars and 15.5 times more Fiber than Rice and Wheat cereal bar.
• While 300 kcal of Rice and Wheat cereal bar contain 3.8 times more Fat and 2 times more Omega 6 than Raw Carrots.
• Both Carrots and Rice and Wheat cereal bar offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Carrots provide inadequate amounts of Omega 6
• 300 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• Both Raw Carrots as well as Rice and Wheat cereal bar provide inadequate amounts of Omega 3 in 300 calories.