Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Boiled Carrots

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Boiled Carrots: 857g

RALSTON Corn Flakes have 11 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	RALSTON Corn Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.8g	54% 70.5g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	40.8% 29.6g	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	1.44% 1.05g	4.26% 3.1g	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	% 1.16g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 23g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	85% 766μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	101% 1.3mg	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	139% 558μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	189% 15mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	57.8% 1.33mg	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	3.7% 25.8mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	21% 773g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Boiled Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Boiled Carrots?

Lets compare vitamin content per 300 calories of RALSTON Corn Flakes vs Boiled Carrots:

• 300 calories of RALSTON Corn Flakes have 6.2 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B3, 4.6 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 9.5 times more Vitamin A, 25.7 times more Vitamin B5, 565 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Boiled Carrots provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 300 calories of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for RALSTON Corn Flakes vs Boiled Carrots:

• 300 calories of RALSTON Corn Flakes have 5.2 times more Iron than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 164.6 times more Calcium, 2.5 times more Copper, 15.7 times more Magnesium, 17.9 times more Manganese, 10 times more Phosphorus, 24.1 times more Potassium, 3.5 times more Selenium, 11 times more Zinc and 298.9 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Boiled Carrots contain similar levels of Sodium per 300 calories.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Carrots contain 4.8 times more Sugars, 12.2 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Boiled Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.