Comparing Nutrients in 100 calories Boiled Carrots VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Weight per 100 calories

• Boiled Carrots: 286g
• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 26.6g

Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 10.7 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Carrots or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Boiled Carrots	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	7.9% 5.73g	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	1.4% 1.03g	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	% 1.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	6.37% 2.42g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	3.62% 2.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	270% 2434μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	52.7% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	26.4% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	32.4% 0.42mg	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	10% 40μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52.6% 1.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.4% 10.3mg	21% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	9.9% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	NA	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	107% 8.54mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	4.88% 20.5mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	NA	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	12.2% 85.7mg	12.2% 85.6mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	11% 166mg	9.82% 147mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	6.96% 258g	0.02% 0.73g	3700g per day for Men 19-50 years

Boiled Carrots VS Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Carrots or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Lets compare vitamin content per 100 calories of Boiled Carrots vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 100 calories of Boiled Carrots have 2 times more Vitamin E than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 9.5 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Boiled Carrots have insufficient amounts of Vitamin B12

Comparing minerals per 100 calories for Boiled Carrots vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 100 calories of Boiled Carrots have more Calcium, 1.4 times more Magnesium, 4.4 times more Potassium and 352.2 times more Water than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 8.8 times more Iron and 5.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain similar levels of Phosphorus and Sodium per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Carrots have 1.7 times more Sugars and 3.5 times more Fiber than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Boiled Carrots and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.