Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Carrots

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 148g
• Carrots: 1220g

Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 8.2 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, Shredded Wheat, original big biscuit or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 3g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.14% 0.11g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.98% 1.7g	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% 117g	90% 117g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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	0% 0g	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	% 0g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 43.8g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	90% 34g	38g per day for Men 19-50 years
Protein	30% 17g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.42mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.14% 0.46mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	16% 63.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Carrots	Recommended Dietary Allowance
Calcium	8.3% 83mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	48.8% 3.9mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	79.5% 556mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	7.55% 4.15μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.97mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Carrots:

• Raw Carrots contain more Vitamin A, 1.9 times more Vitamin B1, 5.3 times more Vitamin B2, 1.3 times more Vitamin B3, 7.3 times more Vitamin B5, 6.7 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, more Vitamin E and 77.5 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Carrots:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.3 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.8 times more Calcium, 6.9 times more Potassium, 283.6 times more Sodium and 119 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Raw Carrots have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 4.7 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 41.4 times more Sugars, more Fructose and 1.9 times more Fiber than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.