Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Canned Carrots with Salt

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g
• Canned Carrots with Salt: 1200g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 13.2 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.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	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	58.3% 76g	51% 66.5g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	36.5% 14g	47.4% 18g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.81% 7.25μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.82% 0.24mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	352% 1408μg	27% 108μg	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% 0mg	36% 32.4mg	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	4.05% 0.61mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.44% 64.4mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	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	351% 28mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	24% 169mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	46% 688mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Canned Carrots with Salt:

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 13 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 923.5 times more Vitamin A, 6.7 times more Vitamin B5, more Vitamin C, 14.6 times more Vitamin E and 432.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Canned Carrots with Salt:

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 3.7 times more Iron, 2.1 times more Selenium and 4.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.7 times more Calcium, 11.8 times more Copper, 1.7 times more Magnesium, 16.6 times more Manganese, 1.7 times more Phosphorus, 9.9 times more Potassium, 4.2 times more Sodium and 492.3 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 1.6 times more Fat and 4.3 times more Saturated Fat than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.2 times more Omega 3, 1.6 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.