Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Carrots

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 75.6g
• Carrots: 732g

Cereals ready-to-eat, QUAKER, Christmas Crunch have 9.7 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, QUAKER, Christmas Crunch or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	7.28% 2.33g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.46% 0.023g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	50% 65g	54% 70g	130g per day for Men 19-50 years
Sugars	46% 33.5g	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	5.17% 1.96g	54% 20.5g	38g per day for Men 19-50 years
Protein	6% 3.36g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Carrots	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	290% 1161μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.084% 0.076mg	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.69% 0.83μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Carrots	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	187% 15mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	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	18% 127mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	4.13% 141mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	112% 12.4mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Carrots:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 299.5 times more Vitamin A, 7.1 times more Vitamin B5, 571.3 times more Vitamin C, 15.2 times more Vitamin E and 116.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Carrots:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 6.8 times more Iron, 6.7 times more Selenium and 7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 29 times more Calcium, 2.9 times more Copper, 2.1 times more Magnesium, 2 times more Phosphorus, 16.7 times more Potassium and 342 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Raw Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.1 times more Fat and 9.9 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 1.3 times more Omega 6, 10.4 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.