Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Carrots

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Carrots: 1220g

RALSTON Corn Flakes have 9.4 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 - RALSTON Corn Flakes or Carrots?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Carrots	8%	5%	87%

Macro Nutrients

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	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	88% 115g	90% 117g	130g per day for Men 19-50 years
Sugars	14% 10.2g	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	2.4% 1.74g	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	% 1.93g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 6g	% 43.8g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	90% 34g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Vitamin A	142% 1277μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	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	232% 930μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Carrots	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	316% 25.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	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	6.14% 43mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Carrots:

• Cereals ready-to-eat, RALSTON Corn Flakes have 7.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 8 times more Vitamin A, 25.8 times more Vitamin B5, 309.1 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Vitamin C per 500 kcal.

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Carrots:

• Cereals ready-to-eat, RALSTON Corn Flakes have 6.9 times more Iron and 2.3 times more Selenium than Raw Carrots.
• While Raw Carrots contain 154.5 times more Calcium, 5.6 times more Copper, 16.1 times more Magnesium, 14.1 times more Manganese, 9.9 times more Phosphorus, 28 times more Potassium, 11.2 times more Zinc and 249.8 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 3.4 times more Omega 6, 5.7 times more Sugars, 3.8 times more Fructose, 9.7 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.