Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, KING VITAMAN VS Carrots

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, KING VITAMAN: 131g
• Carrots: 1220g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 9.3 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, QUAKER, KING VITAMAN or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.65% 4.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	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	84.6% 110g	90% 117g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	11.7% 4.46g	90% 34g	38g per day for Men 19-50 years
Protein	15% 8.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Carrots	Recommended Dietary Allowance
Vitamin A	141% 1270μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	438% 1751μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	273% 6.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.5mg	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	40% 5.97mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.22% 0.26μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Carrots	Recommended Dietary Allowance
Calcium	1.3% 13mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	476% 38mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	47% 328mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	72% 1083mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Carrots:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 8 times more Vitamin A, 4.5 times more Vitamin B5, 1.4 times more Vitamin C, 1.3 times more Vitamin E and 613.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Carrots:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 10.4 times more Iron, 7 times more Selenium, 1.3 times more Sodium and 5.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 30.7 times more Calcium, 4.6 times more Copper, 1.4 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 11.1 times more Potassium and 244.9 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 5.3 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 2.2 times more Sugars, 7.7 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.