Comparing Nutrients in 300 calories POST Bran Flakes VS Boiled Carrots

Weight per 300 calories

• POST Bran Flakes: 92g
• Boiled Carrots: 857g

POST Bran Flakes have 9.4 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - POST Bran Flakes or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	POST Bran Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	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	56.6% 73.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	44% 16.7g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	16% 9.05g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	76% 685μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	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	120% 1.55mg	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	153% 610μg	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	320% 25.6mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	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	58.7% 411mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Boiled Carrots:

• Cereals ready-to-eat, POST Bran Flakes have 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.7 times more Vitamin A, more Vitamin C, 12.5 times more Vitamin E and 91.7 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for POST Bran Flakes vs Boiled Carrots:

• Cereals ready-to-eat, POST Bran Flakes have 3.1 times more Copper, 8.8 times more Iron, 2.4 times more Magnesium, 1.6 times more Phosphorus, 8 times more Selenium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.4 times more Calcium, 4.1 times more Potassium and 248.5 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST Bran Flakes have 9.3 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Sugars and 1.5 times more Fiber than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.