Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, ALPHA-BITS VS Carrots

Weight per 500 calories

• Cereals ready-to-eat, POST, ALPHA-BITS: 129g
• Carrots: 1220g

Cereals ready-to-eat, POST, ALPHA-BITS have 9.5 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, POST, ALPHA-BITS or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	79.4% 103g	90% 117g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	24% 9.13g	90% 34g	38g per day for Men 19-50 years
Protein	23% 13g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Carrots	Recommended Dietary Allowance
Vitamin A	106% 952μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	214% 857μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.6% 25.7mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57% 343IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.66% 0.4mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Carrots	Recommended Dietary Allowance
Calcium	4.5% 45mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	482% 38.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	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	56.7% 397mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	50.7% 761mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS vs Carrots:

• Cereals ready-to-eat, POST, ALPHA-BITS have 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 10.7 times more Vitamin A, 3.4 times more Vitamin B5, 2.8 times more Vitamin C, 20.2 times more Vitamin E and 89.5 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, ALPHA-BITS vs Carrots:

• Cereals ready-to-eat, POST, ALPHA-BITS have 10.5 times more Iron, 22 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.9 times more Calcium, 1.4 times more Copper, 11.4 times more Potassium and 698.1 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Raw Carrots have similar amounts of Magnesium, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, ALPHA-BITS have 2 times more Fat, 4.1 times more Omega 3 and 1.8 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 2.1 times more Sugars and 3.7 times more Fiber than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.