Comparing Nutrients in 500 calories Carrots VS Cereals ready-to-eat, POST Raisin Bran Cereal

Weight per 500 calories

• Carrots: 1220g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g

Cereals ready-to-eat, POST Raisin Bran Cereal have 7.9 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Cereals ready-to-eat, POST Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	5.9% 0.094g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	94% 122g	130g per day for Men 19-50 years
Sugars	79.7% 58g	70% 50.8g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	55.6% 21g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	83% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	131% 523μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.44% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	40.2% 402mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	68.6% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	215% 4.95mg	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% 427mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• Raw Carrots have 17.4 times more Vitamin A, 10.5 times more Vitamin B5, 1.4 times more Vitamin B6, 51.8 times more Vitamin C, 9.7 times more Vitamin E and 54.9 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, POST Raisin Bran Cereal have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Carrots vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• Raw Carrots have 5.9 times more Calcium, 4.8 times more Potassium, 1.4 times more Sodium and 81.1 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While Cereals ready-to-eat, POST Raisin Bran Cereal contain 7.7 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 7.5 times more Selenium and 2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, POST Raisin Bran Cereal have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.6 times more Fiber than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While Cereals ready-to-eat, POST Raisin Bran Cereal contain 3.9 times more Omega 3 than Raw Carrots.
• Both Raw Carrots and Cereals ready-to-eat, POST Raisin Bran Cereal have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Carrots as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.