Comparing Nutrients in 500 calories Boiled Carrots VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 500 calories

• Boiled Carrots: 1429g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g

Cereals ready-to-eat, RALSTON Corn Biscuits 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.

Which food has more nutrients per 500 calories - Boiled Carrots or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.56% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	87.8% 114g	130g per day for Men 19-50 years
Sugars	68% 49.3g	17.4% 12.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 12.6g	g per day for Men 19-50 years
Fiber	113% 43g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	19.4% 11g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	161% 1452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	228% 2.97mg	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	222% 887μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74% 443IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	43% 429mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	10.8% 0.097mg	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	638% 51mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	4.75% 20mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	13% 0.3mg	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	7.2% 50.5mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	207% 22.8mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.13% 4.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled and Drained Carrots have 8.4 times more Vitamin A, 21.3 times more Vitamin B5, 2.1 times more Vitamin C, 110.7 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.

Comparing minerals per 500 calories for Boiled Carrots vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled and Drained Carrots have 2.5 times more Copper, 7.2 times more Magnesium, 7.5 times more Manganese, 8.5 times more Phosphorus, 12.6 times more Potassium, 3.4 times more Selenium and 269.8 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 10.5 times more Iron and 8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Calcium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.9 times more Omega 6, 3.9 times more Sugars, more Fructose, 12.4 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Boiled and Drained Carrots and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.