Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Carrots

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g
• Carrots: 1220g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 8.8 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, Raisin and Spice, dry or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.65% 0.058g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	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	81% 105g	90% 117g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	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	14.8% 10.7g	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	% 10.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 43.8g	g per day for Men 19-50 years
Fiber	21% 8.06g	90% 34g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Carrots	Recommended Dietary Allowance
Vitamin A	76.2% 686μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	74% 296μg	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	1.1% 0.97mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Carrots	Recommended Dietary Allowance
Calcium	32.6% 326mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	158% 12.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	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	58% 406mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	7.32% 4.03μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 14.8 times more Vitamin A, 2.9 times more Vitamin B5, 74 times more Vitamin C, 14.5 times more Vitamin E and 50.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Carrots:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3.5 times more Iron, 1.6 times more Manganese and 3.3 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Magnesium, 7.8 times more Potassium, 1.4 times more Sodium and 91.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Carrots have similar amounts of Calcium, Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.9 times more Fat, 1.4 times more Omega 6 and 1.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 4.2 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.