Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with salt VS Frozen Carrots

Weight per 500 calories

• Cereals, farina, enriched, cooked with water, with salt: 943g
• Frozen Carrots: 1389g

Cereals, farina, enriched, cooked with water, with salt have 1.5 times more energy per 100g than Frozen Carrots. It has low energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	84.4% 110g	130g per day for Men 19-50 years
Sugars	9.9% 7.17g	91% 66g	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	0% 0g	5.94% 4.3g	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	% 0g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 56.3g	g per day for Men 19-50 years
Fiber	20% 7.55g	121% 46g	38g per day for Men 19-50 years
Protein	30.7% 17g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.3% 2.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.7% 0.91mg	101% 1.3mg	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	182% 726μg	34.7% 139μg	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	38.6% 34.7mg	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	2.5% 0.38mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	92% 915mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	12% 478μg	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	629% 50.3mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	103% 2.38mg	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	50% 349mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	79.2% 1189mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	22% 817g	33.8% 1251g	3700g per day for Men 19-50 years

Cereals, Farina, Enriched, Cooked With Water, With Salt VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Frozen Carrots?

Lets compare vitamin content per 500 calories of Cereals, farina, enriched, cooked with water, with salt vs Frozen Carrots:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 1.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 5.2 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 21 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, farina, enriched, cooked with water, with salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals, farina, enriched, cooked with water, with salt vs Frozen Carrots:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 1.8 times more Calcium, 8.2 times more Iron, 2.9 times more Selenium and 1.3 times more Sodium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.7 times more Copper, 2.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 15 times more Potassium, 2.1 times more Zinc and 1.5 times more Water than Cereals, farina, enriched, cooked with water, with salt.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 1.6 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.6 times more Omega 3, 3.1 times more Omega 6, 9.2 times more Sugars and 6.1 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6