Comparing Nutrients in 500 calories Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g
• Canned Carrots with Liquids and Salt: 2174g

Cereals ready-to-eat, POST Raisin Bran Cereal have 14.1 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	89.8% 117g	130g per day for Men 19-50 years
Sugars	70% 50.8g	73.8% 53.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.6% 21g	103% 39g	38g per day for Men 19-50 years
Protein	21% 11.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	65% 586μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	187% 2.43mg	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	131% 523μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	353% 28.2mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	425% 9.8mg	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	74.7% 523mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	54.6% 2022g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Carrots with Liquids and Salt:

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 22.7 times more Vitamin A, 9.5 times more Vitamin B5, 2 times more Vitamin B6, 31.3 times more Vitamin C, 19 times more Vitamin E and 72.7 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Carrots with Liquids and Salt:

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.5 times more Iron, 1.3 times more Magnesium and 1.2 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 9.9 times more Calcium, 3.6 times more Copper, 2 times more Manganese, 4.6 times more Potassium, 8.9 times more Sodium and 152.3 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Carrots with Liquids and Salt contain similar levels of Selenium and Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Omega 3 and 1.9 times more Fiber than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Carrots with Liquids and Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.