Comparing Nutrients in 500 calories POST, GRAPE-NUTS Flakes VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Canned Carrots with Liquids and Salt: 2174g

POST, GRAPE-NUTS Flakes have 16.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	7.16% 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% 109g	89.8% 117g	130g per day for Men 19-50 years
Sugars	28% 20.2g	73.8% 53.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.7% 13.6g	103% 39g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	115% 1031μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	187% 2.43mg	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	229% 918μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.6% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	249% 2.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	464% 37mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.8mg	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	53% 372mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	54.6% 2022g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of POST, GRAPE-NUTS Flakes vs Canned Carrots with Liquids and Salt:

• 500 calories of POST, GRAPE-NUTS Flakes have 4.2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B3, 5.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 12.9 times more Vitamin A, more Vitamin C, 14.7 times more Vitamin E and 61.6 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for POST, GRAPE-NUTS Flakes vs Canned Carrots with Liquids and Salt:

• 500 calories of POST, GRAPE-NUTS Flakes have 3.3 times more Iron, 7.3 times more Selenium and 1.6 times more Zinc than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 14.1 times more Calcium, 5.6 times more Copper, 1.5 times more Magnesium, 8.4 times more Potassium, 8.3 times more Sodium and 460.7 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Canned Carrots with Liquids and Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST, GRAPE-NUTS Flakes have 1.5 times more Omega 6 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 2.6 times more Sugars and 2.9 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Canned Carrots with Liquids and Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6