Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with water VS Carrots

Weight per 500 calories

• Cereals, WHEATENA, cooked with water: 893g
• Carrots: 1220g

Cereals, WHEATENA, cooked with water have 1.4 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water	13%	8%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Cereals, WHEATENA, cooked with water	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.46g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	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	81% 105g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	63.4% 24g	90% 34g	38g per day for Men 19-50 years
Protein	32% 18g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	15.6% 62.5μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water	Carrots	Recommended Dietary Allowance
Calcium	71.4% 714mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	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	62.5% 5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	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	76.5% 536mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	20.2% 688mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	20.6% 763g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, WHEATENA, cooked with water vs Carrots:

• Raw Carrots contain 9 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 8.9 times more Vitamin B5, 9.9 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, WHEATENA, cooked with water vs Carrots:

• Cereals, WHEATENA, cooked with water have 1.8 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 4.2 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 5.7 times more Potassium, 47.1 times more Sodium and 1.4 times more Water than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Raw Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, WHEATENA, cooked with water have 7 times more Omega 3, 1.7 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Fiber than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, WHEATENA, cooked with water as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.