Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Carrots

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Carrots: 732g

RALSTON Corn Flakes have 9.4 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - RALSTON Corn Flakes or Carrots?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Carrots	8%	5%	87%

Macro Nutrients

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.3% 0.73g	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% 70g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	48% 34.7g	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	1.44% 1.05g	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 26.3g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	54% 20.5g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Vitamin A	85% 766μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 558μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	17.5% 646g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 7.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 8 times more Vitamin A, 25.8 times more Vitamin B5, 309.1 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Vitamin C per 300 kcal.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 6.9 times more Iron and 2.3 times more Selenium than Raw Carrots.
• While Raw Carrots contain 154.5 times more Calcium, 5.6 times more Copper, 16.1 times more Magnesium, 14.1 times more Manganese, 9.9 times more Phosphorus, 28 times more Potassium, 11.2 times more Zinc and 249.8 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots contain 3.4 times more Omega 6, 5.7 times more Sugars, 3.8 times more Fructose, 9.7 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.