Comparing Nutrients in 100 calories Cereals, oats, instant, fortified, maple and brown sugar, dry VS Boiled Carrots

Weight per 100 calories

• Cereals, oats, instant, fortified, maple and brown sugar, dry: 26g
• Boiled Carrots: 286g

Cereals, oats, instant, fortified, maple and brown sugar, dry have 11 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 100 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.23g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	18% 23.5g	130g per day for Men 19-50 years
Sugars	11% 7.84g	13.6% 9.86g	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	0.064% 0.047g	1.4% 1.03g	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	% 0.1g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 7.7g	g per day for Men 19-50 years
Fiber	4.9% 1.87g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	4.28% 2.4g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	20% 179μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	33.6% 0.44mg	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	9.6% 38.3μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11.4% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.88% 0.13mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.3% 0.36μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.7% 67mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	33.5% 2.7mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5.55% 23.3mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	19.3% 0.44mg	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	11.3% 79mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8.72% 131mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	4.05% 0.45mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.045% 1.66g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Boiled Carrots:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.6 times more Vitamin A, 4.2 times more Vitamin B5, more Vitamin C, 22.3 times more Vitamin E and 107.9 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Boiled Carrots:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.3 times more Copper, 2.8 times more Iron, 1.3 times more Manganese and 2.2 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Calcium, 7.2 times more Potassium, 1.3 times more Sodium, 1.3 times more Zinc and 155.4 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled and Drained Carrots have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 2.4 times more Fat and 1.6 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Sugars, 22.1 times more Fructose and 4.6 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.