Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Carrots

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 146g
• Carrots: 1220g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 8.3 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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.28% 1.24g	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	90% 118g	90% 117g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	39.2% 15g	90% 34g	38g per day for Men 19-50 years
Protein	20% 11g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Carrots	Recommended Dietary Allowance
Vitamin A	41% 370μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.8% 0.92mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.4% 12.4mg	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	96% 1.24mg	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	124% 496μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	154% 3.7μg	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	25% 149IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.75% 0.26mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.44μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Carrots	Recommended Dietary Allowance
Calcium	4.82% 48.2mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	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	279% 22.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	47.3% 199mg	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	71% 496mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	103% 56.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.3% 11g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.5 times more Vitamin B2, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 27.5 times more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 30.6 times more Vitamin E and 367 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.4 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 46.3 times more Selenium and 3.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.3 times more Calcium, 4.9 times more Potassium and 98.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Carrots have similar amounts of Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3.7 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 2.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.