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

Weight per 500 calories

• Cereals ready-to-eat, Post, Waffle Crisp: 128g
• Boiled Carrots: 1429g

Cereals ready-to-eat, Post, Waffle Crisp have 11.1 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.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, Post, Waffle Crisp or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	7.45% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	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	82% 106g	90% 117g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	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	15% 5.64g	113% 43g	38g per day for Men 19-50 years
Protein	15% 8.46g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	105% 949μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	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	168% 2.18mg	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	107% 427μg	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	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	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.08% 30.8mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	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	144% 11.5mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	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	43.4% 304mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	87.4% 9.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	35% 1288g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Post, Waffle Crisp VS Boiled Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, Post, Waffle Crisp or Boiled Carrots?

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

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 12.8 times more Vitamin A, more Vitamin C, 28.7 times more Vitamin E and 127.2 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Carrots provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 2.4 times more Iron, 2.6 times more Selenium and 3.4 times more Zinc than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 13.9 times more Calcium, 1.5 times more Magnesium, 1.4 times more Phosphorus, 12.4 times more Potassium and 401.9 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Carrots contain similar levels of Copper and Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 1.7 times more Omega 6 than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 7.6 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 in 500 calories.