Comparing Nutrients in 500 calories Boiled Carrots VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Weight per 500 calories

• Boiled Carrots: 1429g
• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 133g

Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 10.7 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	82% 107g	130g per day for Men 19-50 years
Sugars	68% 49.3g	39.5% 28.6g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	32% 12g	38g per day for Men 19-50 years
Protein	19.4% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	264% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	162% 2.1mg	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	50% 200μg	474% 1898μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	105% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	49.5% 7.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	43% 429mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	NA	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	61.2% 429mg	61% 428mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	22.2% 755mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	49% 737mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	144% 16mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.099% 3.66g	3700g per day for Men 19-50 years

Boiled Carrots VS Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 500 calories of Boiled Carrots have 2 times more Vitamin E than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 500 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 9.5 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Carrots have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Boiled Carrots vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 500 calories of Boiled Carrots have more Calcium, 1.4 times more Magnesium, 4.4 times more Potassium and 352.2 times more Water than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 500 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 8.8 times more Iron and 5.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain similar levels of Phosphorus and Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.7 times more Sugars and 3.5 times more Fiber than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.