Comparing Nutrients in 300 calories POST Bran Flakes VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• POST Bran Flakes: 92g
• Canned Carrots with Liquids and Salt: 1304g

POST Bran Flakes have 14.3 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 - POST Bran Flakes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	POST Bran Flakes	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	2% 1.92g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	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	56.6% 73.6g	54% 70g	130g per day for Men 19-50 years
Sugars	23.5% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	16% 9.05g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	76% 685μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.55mg	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	153% 610μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	191% 4.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.3% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.7mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	320% 25.6mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	NA	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	58.7% 411mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, POST Bran Flakes have 4.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2.8 times more Vitamin B3, 5.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.7 times more Vitamin A, more Vitamin C, 13.5 times more Vitamin E and 99.8 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for POST Bran Flakes vs Canned Carrots with Liquids and Salt:

• Cereals ready-to-eat, POST Bran Flakes have 3.8 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 9.2 times more Selenium and 1.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10 times more Calcium, 2.9 times more Copper, 4.6 times more Potassium, 6.3 times more Sodium and 390 times more Water than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST Bran Flakes have 1.4 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Omega 3, 1.9 times more Sugars and 1.4 times more Fiber than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.