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

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 484g
• Frozen Carrots: 833g

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.7 times more energy per 100g than Frozen Carrots. It has low energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	12% 2.06g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	0.53% 0.39g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	17.3% 9.68g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.4% 34mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	11% 405g	20.3% 750g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, Without Salt VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Frozen Carrots?

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

• 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B6, more Vitamin C, 4.1 times more Vitamin E and 75.8 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 and Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.2 times more Phosphorus and 10.6 times more Selenium than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 8.9 times more Calcium, 1.5 times more Copper, 5.7 times more Potassium, more Sodium and 1.9 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 Frozen Carrots contain similar levels of Iron, Magnesium and Zinc per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.5 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2 times more Omega 3, 2.3 times more Omega 6, 102.5 times more Sugars and 3.6 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 Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6