Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON TASTEEOS VS Carrots

Weight per 500 calories

• Cereals ready-to-eat, RALSTON TASTEEOS: 127g
• Carrots: 1220g

Cereals ready-to-eat, RALSTON TASTEEOS have 9.6 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, RALSTON TASTEEOS or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.18g	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	74% 96g	90% 117g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	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	35.6% 13.5g	90% 34g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Carrots	Recommended Dietary Allowance
Vitamin A	151% 1356μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.95% 0.5mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	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	226% 904μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	60.3% 362IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.37% 1.65μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Carrots	Recommended Dietary Allowance
Calcium	45% 452mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	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	509% 40.7mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	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	97% 678mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.13% 4.66g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON TASTEEOS vs Carrots:

• Cereals ready-to-eat, RALSTON TASTEEOS have 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 7.5 times more Vitamin A, 6.7 times more Vitamin B5, 2.7 times more Vitamin C, 14.8 times more Vitamin E and 97.8 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON TASTEEOS vs Carrots:

• Cereals ready-to-eat, RALSTON TASTEEOS have 11.1 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 48.8 times more Selenium and 5.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 5.1 times more Potassium and 231.1 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Raw Carrots have similar amounts of Calcium, Copper and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON TASTEEOS have 2.3 times more Fat and 1.8 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 12.8 times more Sugars and 2.5 times more Fiber than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.