Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 81.3g
• Canned Carrots with Liquids and Salt: 1304g

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 16 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.15g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	3.15% 0.05g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	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	46.6% 60.6g	54% 70g	130g per day for Men 19-50 years
Sugars	23.7% 17g	44.3% 32g	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	0.22% 0.16g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	15% 8.45g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	39.7% 358μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.48mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	112% 1.46mg	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	39% 155μg	26% 104μg	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	0.09% 0.081mg	29% 26mg	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	2.7% 0.41mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	84.5% 6.76mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80.5mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	255% 5.87mg	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	41% 287mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	7.25% 246mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.36μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	22.5% 338mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.16% 6g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Canned Carrots with Liquids and Salt:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 22.4 times more Vitamin A, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 320.9 times more Vitamin C, 23.4 times more Vitamin E and 82.8 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 2.2 times more Calcium, 4.8 times more Copper, 1.5 times more Magnesium, 2.6 times more Manganese, 9.2 times more Potassium, 2.2 times more Selenium, 9.3 times more Sodium, 1.8 times more Zinc and 202.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.3 times more Fat and 1.9 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Omega 3, 1.9 times more Sugars and 3.5 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.