Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Boiled Carrots

Weight per 300 calories

Cereals, QUAKER, Quick Oats with Iron, Dry

81g

Boiled Carrots

857g

Cereals, QUAKER, Quick Oats with Iron, Dry have 10.6 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 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Quick Oats with Iron, Dry

14%

16%

70%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Quick Oats with Iron, Dryvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.73%5.56g

Fat

1.6%1.54g

5.56 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

0.8%0.26g

0.78 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.54%0.009g

NA gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

4.4%0.75g

NA gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.4%55g

Carbohydrate

54%70.5g

55 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.6%1.15g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.15 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.26%3.1g

≤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]

NA gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.43g

NA gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%23g

NA gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.6g

Fiber

67.7%25.7g

7.6 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.8%11g

Protein

11.6%6.5g

11 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, QUAKER, Quick Oats with Iron, Dryvs Boiled Carrots

Vitamin A

811%7303μg

RAE, retinol activity equivalents

NA μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36.4%0.44mg

Vitamin B1

47%0.57mg

Thiamine

0.44 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.65%0.099mg

Vitamin B2

29%0.38mg

Riboflavin

0.099 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.16%0.67mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

0.67 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

39.8%2mg

Pantothenic acid

NA mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.22%0.081mg

Vitamin B6

101%1.3mg

Pyridoxine

0.081 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.9%39.6μg

Vitamin B9

30%120μg

Folates and Folic Acid

39.6 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

34.3%31mg

Ascorbic acid

0 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.56%0.53mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.53 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

98%117μg

Phytomenadione or phylloquinone

NA μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, QUAKER, Quick Oats with Iron, Dryvs Boiled Carrots

3.8%38mg

Calcium

25.7%257mg

38 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

16%0.15mg

NA mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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500%40mg

Iron

36.4%2.9mg

40 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%218mg

Magnesium

20.4%85.7mg

218 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

57.8%1.33mg

NA mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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53%370mg

Phosphorus

36.7%257mg

370 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.5%289mg

Potassium

59.2%2014mg

289 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

11%6μg

NA μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.43mg

Sodium

33%497mg

2.43 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.5%2.6mg

Zinc

15.6%1.7mg

2.6 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.6g

Water

21%773g

7.6 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry vs Boiled Carrots:

Boiled and Drained Carrots contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 8.3 times more Vitamin B3, 16.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and 16.5 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Boiled Carrots:

Cereals, QUAKER, Quick Oats with Iron, Dry have 13.7 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 6.8 times more Calcium, 7 times more Potassium, 204.9 times more Sodium and 101.9 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Quick Oats with Iron, Dry have 3.6 times more Fat and 1.7 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.3 times more Carbohydrate, 25.8 times more Sugars and 3.4 times more Fiber than Cereals, QUAKER, Quick Oats with Iron, Dry.
Both Cereals, QUAKER, Quick Oats with Iron, Dry and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryBoiled CarrotsVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryCereals, QUAKER, Quick Oats with Iron, DryVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: