Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Canned Carrots with Salt

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 484g
• Canned Carrots with Salt: 1200g

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 2.5 times more energy per 100g than Canned Carrots with Salt. It has low 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, whole wheat hot natural cereal, cooked with water, without salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	51% 66.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.53% 0.39g	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	20.4% 7.74g	47.4% 18g	38g per day for Men 19-50 years
Protein	17.3% 9.68g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	17% 67.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.74% 1.16mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	37.5% 3mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.7% 334mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	11% 405g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Canned Carrots with Salt:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.6 times more Vitamin B1 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 7.6 times more Vitamin E and 60.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Canned Carrots with Salt:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 12.9 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.9 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 6.3 times more Potassium, more Sodium, 1.3 times more Zinc and 2.8 times more Water than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Drained Canned Carrots with Salt have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Omega 3, 76.9 times more Sugars and 2.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.