Comparing Nutrients in 500 calories Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Carrots

Weight per 500 calories

• Cereals, corn grits, yellow, regular and quick, unenriched, dry: 135g
• Carrots: 1220g

Cereals, corn grits, yellow, regular and quick, unenriched, dry have 9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	90% 117g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	79.7% 58g	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	NA	9.25% 6.7g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	5.67% 2.16g	90% 34g	38g per day for Men 19-50 years
Protein	21% 12g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Carrots	Recommended Dietary Allowance
Vitamin A	1.65% 15μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.7% 6.74μg	58% 232μg	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	0% 0mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Carrots	Recommended Dietary Allowance
Calcium	0.27% 2.7mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	17% 1.35mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	76% 1.74mg	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	14% 98mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	41.7% 23μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	5.02% 0.55mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Carrots:

• Raw Carrots contain 686.9 times more Vitamin A, 4.6 times more Vitamin B1, 13.1 times more Vitamin B2, 7.4 times more Vitamin B3, 5.1 times more Vitamin B5, 8.5 times more Vitamin B6, 34.4 times more Vitamin B9, more Vitamin C and 398.1 times more Vitamin K than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Carrots:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry have 18.8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 149.3 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 4 times more Magnesium, 12.2 times more Manganese, 4.3 times more Phosphorus, 21.1 times more Potassium, 624.4 times more Sodium, 5.3 times more Zinc and 79.9 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 1.8 times more Omega 6, 67 times more Sugars and 15.8 times more Fiber than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.