Comparing Nutrients in 300 calories Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Carrots with Salt

Weight per 300 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 93g
• Canned Carrots with Salt: 1200g

Cereals ready-to-eat, POST Raisin Bran Cereal have 13 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	3.53% 0.056g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	51% 66.5g	130g per day for Men 19-50 years
Sugars	42% 30.5g	41% 29.8g	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	33.4% 12.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	39% 352μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	103% 1.34mg	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	78.5% 314μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.83mg	36% 32.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10.5% 63IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.07% 40.7mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	139% 1.25mg	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	212% 17mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	235% 5.4mg	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	45% 314mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	9.93% 5.46μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	30% 1115g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Carrots with Salt:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 19 times more Vitamin A, 8.5 times more Vitamin B5, 1.8 times more Vitamin B6, 38.9 times more Vitamin C, 17.8 times more Vitamin E and 66.8 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Carrots with Salt:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.2 times more Iron and 1.6 times more Magnesium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 7.4 times more Calcium, 3.4 times more Copper, 1.8 times more Manganese, 4.4 times more Potassium, 8.2 times more Sodium and 140.1 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Carrots with Salt contain similar levels of Phosphorus, Selenium and Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Drained Canned Carrots with Salt contain 2.3 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.