Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Carrots

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal Organic, Regular: 136g
• Carrots: 1220g

Cereals, QUAKER, Instant Oatmeal Organic, Regular 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, QUAKER, Instant Oatmeal Organic, Regular or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.85% 8.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	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	70.2% 91g	90% 117g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	35% 13.4g	90% 34g	38g per day for Men 19-50 years
Protein	39% 21.8g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 0.99mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	11% 43.6μg	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	4.27% 0.64mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Carrots	Recommended Dietary Allowance
Calcium	7.1% 71mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	NA	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	71.5% 5.72mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	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	92% 646mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.45mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.32% 12g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Carrots:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.2 times more Vitamin B1 than Raw Carrots.
• While Raw Carrots contain 3.7 times more Vitamin B2, 11.3 times more Vitamin B3, 10.3 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 12.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Carrots:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.6 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 5.7 times more Calcium, 8.2 times more Potassium, 154.4 times more Sodium and 89.8 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 2.9 times more Fat and 1.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate, 42.4 times more Sugars and 2.6 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.