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

Weight per 300 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g
• Carrots: 732g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	54% 70g	130g per day for Men 19-50 years
Sugars	19% 14g	48% 34.7g	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	NA	5.55% 4.02g	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	54% 20.5g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.8% 0.96mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.72mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	34.8% 139μg	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	0% 0mg	48% 43mg	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	11.5% 1.72mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Carrots	Recommended Dietary Allowance
Calcium	31.3% 313mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	NA	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	446% 35.7mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.08% 25.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	45.5% 1.05mg	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	14.6% 102mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	15.4% 569g	17.5% 646g	3700g per day for Men 19-50 years

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

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C, 2.8 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.3 times more Calcium and 16.3 times more Iron than Raw Carrots.
• While Raw Carrots contain 3.4 times more Magnesium, 2.5 times more Phosphorus, 11.5 times more Potassium, 79.1 times more Sodium and 1.4 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Raw Carrots have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.5 times more Sugars and 8 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.