Comparing Nutrients in 500 calories Boiled Carrots VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Weight per 500 calories

• Boiled Carrots: 1429g
• Cereals, whole wheat hot natural cereal, cooked with water, with salt: 807g

Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.8 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cereals, whole wheat hot natural cereal, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Boiled Carrots	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	8.87% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	85% 110g	130g per day for Men 19-50 years
Sugars	68% 49.3g	0.89% 0.65g	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	34% 13g	38g per day for Men 19-50 years
Protein	19.4% 11g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	45.3% 0.59mg	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	28.2% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	0% 0mg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	2.7% 3.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	43% 429mg	5.65% 56.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	74.4% 0.67mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	42.2% 177mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	204% 4.7mg	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	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	125% 1879mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	35% 1288g	18.2% 674g	3700g per day for Men 19-50 years

Boiled Carrots VS Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cereals, whole wheat hot natural cereal, cooked with water, with salt?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 500 calories of Boiled Carrots have more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 7.6 times more Vitamin E and 60.7 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 500 calories of Boiled Carrots have 7.6 times more Calcium, 5.9 times more Potassium and 1.9 times more Water than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 500 kcal of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 2.8 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 10.3 times more Selenium, 2.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, whole wheat hot natural cereal, cooked with water, with salt contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 76.4 times more Sugars and 3.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 500 kcal of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals, whole wheat hot natural cereal, cooked with water, with salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Carrots as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.