Comparing Nutrients in 500 calories POST Bran Flakes VS Boiled Carrots

Weight per 500 calories

• POST Bran Flakes: 152g
• Boiled Carrots: 1429g

POST Bran Flakes have 9.4 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - POST Bran Flakes or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	POST Bran Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	90% 117g	130g per day for Men 19-50 years
Sugars	39% 28.4g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	73.4% 28g	113% 43g	38g per day for Men 19-50 years
Protein	27% 15g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	127% 1142μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	254% 1017μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	318% 7.62μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.8% 203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.7% 67mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	534% 42.7mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	98% 684mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	55% 823mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of POST Bran Flakes vs Boiled Carrots:

• Cereals ready-to-eat, POST Bran Flakes have 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.7 times more Vitamin A, more Vitamin C, 12.5 times more Vitamin E and 91.7 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for POST Bran Flakes vs Boiled Carrots:

• Cereals ready-to-eat, POST Bran Flakes have 3.1 times more Copper, 8.8 times more Iron, 2.4 times more Magnesium, 1.6 times more Phosphorus, 8 times more Selenium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.4 times more Calcium, 4.1 times more Potassium and 248.5 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Boiled and Drained Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST Bran Flakes have 9.3 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Sugars and 1.5 times more Fiber than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.