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

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Carrots: 1220g

Frosted Corn Flakes, MALT-O-MEAL have 9.5 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 - Frosted Corn Flakes, MALT-O-MEAL or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	89% 116g	90% 117g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	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	4.06% 1.54g	90% 34g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Carrots	Recommended Dietary Allowance
Vitamin A	65% 584μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	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	104% 415μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Carrots	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	186% 15mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	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	8.45% 59mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	29% 1077g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 17.5 times more Vitamin A, 2.9 times more Vitamin C, 69.6 times more Vitamin E and 626.2 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.1 times more Iron and 5.8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 104.4 times more Calcium, 3.6 times more Copper, 9.5 times more Magnesium, 7.2 times more Phosphorus, 37 times more Potassium, 1.5 times more Sodium, 9.5 times more Zinc and 279.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 2.3 times more Omega 6, 22.1 times more Fiber and 2.1 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 Raw 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 Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.