Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Boiled Carrots

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Boiled Carrots: 1429g

Frosted Corn Flakes, MALT-O-MEAL 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.

Which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	89% 116g	90% 117g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	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	4.06% 1.54g	113% 43g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	65% 584μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	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	159% 2.07mg	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	104% 415μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	259% 6.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.6% 166IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	186% 15mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	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	8.45% 59mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frosted Corn Flakes, MALT-O-MEAL vs Boiled Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 20.9 times more Vitamin A, 2.1 times more Vitamin C, 127.2 times more Vitamin E and 761.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Frosted Corn Flakes, MALT-O-MEAL vs Boiled Carrots:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.1 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 111.1 times more Calcium, 1.6 times more Copper, 9.3 times more Magnesium, 7.2 times more Phosphorus, 31.9 times more Potassium, 1.4 times more Selenium, 1.4 times more Sodium, 9.3 times more Zinc and 334.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 2.3 times more Omega 6, 27.8 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.