Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 137g
• Canned Carrots with Liquids and Salt: 2174g

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 15.9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	89.8% 117g	130g per day for Men 19-50 years
Sugars	54.4% 39.4g	73.8% 53.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	103% 39g	38g per day for Men 19-50 years
Protein	21% 11.8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	187% 2.43mg	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	70% 280μg	43.5% 174μg	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	1.82% 1.64mg	48.3% 43.5mg	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	3.83% 0.57mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	33% 332mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	NA	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	150% 12mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.8mg	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	57.4% 402mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	41.3% 620mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.24% 9.04g	54.6% 2022g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Canned Carrots with Liquids and Salt:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Vitamin B6, 26.5 times more Vitamin C and 27.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Canned Carrots with Liquids and Salt:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain 2 times more Calcium, 1.6 times more Magnesium, 8.4 times more Potassium, 8.4 times more Sodium, 2.3 times more Zinc and 223.5 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Canned Carrots with Liquids and Salt contain similar levels of Iron and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Sugars and 3.5 times more Fiber than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Canned Carrots with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.