Comparing Nutrients in 500 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt VS Carrots

Weight per 500 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 1163g
• Carrots: 1220g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	67% 87g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	52% 19.8g	90% 34g	38g per day for Men 19-50 years
Protein	42% 23.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Carrots	Recommended Dietary Allowance
Vitamin A	1.3% 11.6μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.98% 1.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	14.5% 58μg	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	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Carrots	Recommended Dietary Allowance
Calcium	12.8% 128mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	141% 11.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	138% 965mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	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	2.33% 35mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	28% 1036g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Carrots:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 1.7 times more Vitamin B1 than Raw Carrots.
• While Raw Carrots contain 875.7 times more Vitamin A, 1.7 times more Vitamin B2, 10.7 times more Vitamin B3, 2.8 times more Vitamin B5, 11.1 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Carrots:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 3.1 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.1 times more Calcium, 4.9 times more Potassium and 24.1 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Raw Carrots have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 3.8 times more Fat, 5.1 times more Saturated Fat, 7.2 times more Omega 3, 3.2 times more Omega 6 and 2.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate and 1.7 times more Fiber than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.