Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS Canned Carrots with Salt

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• Canned Carrots with Salt: 1200g

HEALTH VALLEY, FIBER 7 Flakes have 14.1 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 - HEALTH VALLEY, FIBER 7 Flakes or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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% 66.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	31.5% 12g	47.4% 18g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	30% 120μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	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	5.6% 0.84mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	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	27% 2.16mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	39.7% 278mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of HEALTH VALLEY, FIBER 7 Flakes vs Canned Carrots with Salt:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin B12 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 74.3 times more Vitamin A, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 9.1 times more Vitamin C, 10.6 times more Vitamin E and 62.9 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs Canned Carrots with Salt:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.3 times more Magnesium and 3.4 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5 times more Calcium, 3.1 times more Copper, 3.6 times more Iron, 2 times more Manganese, 5.3 times more Potassium, 17.1 times more Sodium, 1.3 times more Zinc and 437.5 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Drained Canned Carrots with Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.4 times more Omega 3, 1.9 times more Omega 6, 1.8 times more Sugars and 1.5 times more Fiber than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.