Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Carrots

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g
• Carrots: 732g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	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	48.2% 62.7g	54% 70g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	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	0.2% 0.15g	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	% 0.42g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 24g	% 26.3g	g per day for Men 19-50 years
Fiber	15.4% 5.87g	54% 20.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Carrots	Recommended Dietary Allowance
Vitamin A	47% 424μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.3% 0.98mg	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	26% 104μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Carrots	Recommended Dietary Allowance
Calcium	18.4% 184mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	83.8% 6.7mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	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	34.6% 242mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.7 times more Vitamin B2 and 1.2 times more Vitamin B3 than Raw Carrots.
• While Raw Carrots contain 14.4 times more Vitamin A, 3.3 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and 13.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 3.1 times more Iron, 1.8 times more Manganese and 17.6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 1.7 times more Copper, 6.8 times more Potassium, 1.3 times more Zinc and 126.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Raw Carrots have similar amounts of Magnesium, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.1 times more Fat and 1.7 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Sugars, 27.4 times more Fructose and 3.5 times more Fiber than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.