Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS VS Boiled Carrots

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 70.6g
• Boiled Carrots: 857g

Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 12.1 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.78% 8.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.15g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	32% 23g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	9.3% 3.53g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	39% 352μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.5% 0.88mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	101% 1.3mg	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	118% 471μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	147% 3.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.7% 14mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.6% 94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.02% 0.3mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Boiled Carrots	Recommended Dietary Allowance
Calcium	23.5% 235mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	265% 21mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.54% 19mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	57.8% 1.33mg	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	25.2% 176mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22.3% 334mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	80.2% 8.82mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS vs Boiled Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 20.8 times more Vitamin A, 2.2 times more Vitamin C, 29.1 times more Vitamin E and 104 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS vs Boiled Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 7.3 times more Iron, 3 times more Selenium and 5.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Copper, 4.5 times more Magnesium, 1.5 times more Phosphorus, 18.2 times more Potassium, 1.5 times more Sodium and 365 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS and Boiled and Drained Carrots have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 5.5 times more Fat, 5.1 times more Saturated Fat, 89 times more Omega 3 and 2.9 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate, 1.3 times more Sugars, 7.3 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.