Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Frozen Carrots

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Frozen Carrots: 833g

RALSTON Wheat Bran flakes have 10.8 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	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	47.2% 61.4g	50.6% 66g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	2.4% 1.75g	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	% 1.55g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 33.8g	g per day for Men 19-50 years
Fiber	34.2% 13g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	14% 7.85g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	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	265% 1061μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	23% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	651% 52mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	58.6% 410mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	20.3% 750g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Frozen Carrots?

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Frozen Carrots:

• 300 calories of RALSTON Wheat Bran flakes have 9.9 times more Vitamin B1, 18.2 times more Vitamin B2, 18 times more Vitamin B3, 14.7 times more Vitamin B5, 6.6 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin B12, 8.9 times more Vitamin C, more Vitamin D and 13 times more Vitamin E than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 14.5 times more Vitamin A and 70.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 300 calories of RALSTON Wheat Bran flakes have insufficient amounts of Vitamin K
• 300 calories of Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Frozen Carrots:

• 300 calories of RALSTON Wheat Bran flakes have 14.2 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Selenium and 18 times more Zinc than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 8.7 times more Calcium, 2.3 times more Copper, 4 times more Potassium, 1.3 times more Sodium and 385.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Wheat Bran flakes have 1.2 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2.1 times more Omega 3, 2.1 times more Omega 6, 3 times more Sugars and 2.1 times more Fiber than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6