Comparing Nutrients in 300 calories Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Carrots

Weight per 300 calories

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 80.6g
• Carrots: 732g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 9.1 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 ready-to-eat, GENERAL MILLS, CHEERIOS or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	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	45.4% 59g	54% 70g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	21.4% 8.15g	54% 20.5g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Carrots	Recommended Dietary Allowance
Vitamin A	88.7% 798μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.4% 1.05mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	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	111% 1.44mg	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	144% 576μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	227% 5.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17.3mg	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19.2% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Carrots	Recommended Dietary Allowance
Calcium	28.8% 288mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	291% 23.3mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	41% 288mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	36.5% 20μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Carrots:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 2.2 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 7.7 times more Vitamin A, 5.3 times more Vitamin B2, 2.5 times more Vitamin C, 14.6 times more Vitamin E and 59.9 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.

Comparing minerals per 300 calories for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Carrots:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 10.6 times more Iron, 2.7 times more Manganese, 27.4 times more Selenium and 6.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.6 times more Potassium, 1.3 times more Sodium and 213.1 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Raw Carrots have similar amounts of Calcium, Copper, Magnesium and Phosphorus per 300 kcal.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Raw Carrots have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 3 times more Fat, 5.5 times more Saturated Fat, 3.7 times more Omega 3, 2.4 times more Omega 6 and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 9.6 times more Sugars and 2.5 times more Fiber than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.