Comparing Nutrients in 500 calories Cereals ready-to-eat, Post, Waffle Crisp VS Canned Carrots with Salt

Weight per 500 calories

• Cereals ready-to-eat, Post, Waffle Crisp: 128g
• Canned Carrots with Salt: 2000g

Cereals ready-to-eat, Post, Waffle Crisp have 15.6 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, Post, Waffle Crisp or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	7.45% 0.12g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	68.4% 49.6g	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	15% 5.64g	79% 30g	38g per day for Men 19-50 years
Protein	15% 8.46g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	105% 949μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	172% 2.24mg	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	107% 427μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	267% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.4% 171IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.4% 0.51mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.08% 30.8mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	231% 2.08mg	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	144% 11.5mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	391% 9mg	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	43.4% 304mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	87.4% 9.6mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, Post, Waffle Crisp vs Canned Carrots with Salt:

• Cereals ready-to-eat, Post, Waffle Crisp have 4.5 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 11.8 times more Vitamin A, more Vitamin C, 28.9 times more Vitamin E and 127.4 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, Post, Waffle Crisp vs Canned Carrots with Salt:

• Cereals ready-to-eat, Post, Waffle Crisp have 3.2 times more Selenium and 1.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 16.3 times more Calcium, 8.1 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 13.2 times more Potassium, 6.3 times more Sodium and 580 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Drained Canned Carrots with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, Post, Waffle Crisp have 1.7 times more Fat and 1.3 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Omega 3, 5.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.