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Comparing Nutrients in 300 calories RALSTON Corn FlakesVS Canned Carrots with Liquids and Salt

Weight per 300 calories

RALSTON Corn Flakes
78g
Canned Carrots with Liquids and Salt
1304g

RALSTON Corn Flakes have 16.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

RALSTON Corn Flakes
6%
2%
92%
Canned Carrots with Liquids and Salt
9%
5%
86%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.73%0.71g
Fat
1.9%1.83g
0.71 gvs1.83 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.55%0.18g
Saturated Fat
1%0.33g
0.18 gvs0.33 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.83%0.013g
Omega 3
6.52%0.1g
0.013 gvs0.1 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.27%0.22g
Omega 6
4.3%0.73g
0.22 gvs0.73 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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53%68.8g
Carbohydrate
54%70g
68.8 gvs70 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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8.45%6.13g
Sugars
44.3%32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.13 gvs32 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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1.44%1.05g
Fructose
NA
≤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]
1.05 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%1.16g
Glucose
NA
1.16 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%3.6g
Sucrose
NA
3.6 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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5.55%2.1g
Fiber
61.8%23.5g
2.1 gvs23.5 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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8.23%4.6g
Protein
13.5%7.57g
4.6 gvs7.57 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

85%766μg
Vitamin A
888%7996μg
RAE, retinol activity equivalents
766 μgvs7996 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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292%3.5mg
Vitamin B1
20.7%0.25mg
Thiamine
3.5 mgvs0.25 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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105%1.36mg
Vitamin B2
27%0.35mg
Riboflavin
1.36 mgvs0.35 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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103%16.4mg
Vitamin B3
34.3%5.5mg
Niacin, nicotinic acid, niacinamide
16.4 mgvs5.5 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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1.55%0.077mg
Vitamin B5
36.3%1.8mg
Pantothenic acid
0.077 mgvs1.8 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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115%1.5mg
Vitamin B6
112%1.46mg
Pyridoxine
1.5 mgvs1.46 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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139%558μg
Vitamin B9
26%104μg
Folates and Folic Acid
558 μgvs104 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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174%4.2μg
Vitamin B12
0%0μg
Cobalamin
4.2 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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56.4%50.8mg
Vitamin C
29%26mg
Ascorbic acid
50.8 mgvs26 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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37.2%223IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
223 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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0.1%0.016mg
Vitamin E
63.5%9.52mg
Tocopherols and Tocotrienols
0.016 mgvs9.52 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
107%128μg
Phytomenadione or phylloquinone
0 μgvs128 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

0.16%1.56mg
Calcium
40.4%404mg
1.56 mgvs404 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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6.5%0.059mg
Copper
149%1.34mg
0.059 mgvs1.34 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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189%15mg
Iron
84.8%6.8mg
15 mgvs6.8 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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1.3%5.47mg
Magnesium
28%117mg
5.47 mgvs117 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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3.23%0.074mg
Manganese
255%5.87mg
0.074 mgvs5.87 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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3.7%25.8mg
Phosphorus
37.3%261mg
25.8 mgvs261 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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2.46%83.6mg
Potassium
66.4%2257mg
83.6 mgvs2257 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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3.13%1.7μg
Selenium
9.5%5.2μg
1.7 μgvs5.2 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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29.7%446mg
Sodium
209%3130mg
446 mgvs3130 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.42%0.16mg
Zinc
34.4%3.8mg
0.16 mgvs3.8 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.07%2.6g
Water
32.8%1213g
2.6 gvs1213 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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RALSTON Corn Flakes VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 300 calories of RALSTON Corn Flakes vs Canned Carrots with Liquids and Salt:

Comparing minerals per 300 calories for RALSTON Corn Flakes vs Canned Carrots with Liquids and Salt:

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: