Comparing Nutrients in 300 calories RALSTON Wheat Bran flakesVS Boiled Carrots

Weight per 300 calories

RALSTON Wheat Bran flakes

77g

Boiled Carrots

857g

RALSTON Wheat Bran flakes have 11.1 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 - RALSTON Wheat Bran flakes or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

RALSTON Wheat Bran flakes

10%

82%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

RALSTON Wheat Bran flakesvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Breakfast Cereals rich in Energy

2.66%2.6g

Fat

1.6%1.54g

2.6 gvs1.54 g

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

Find Breakfast Cereals rich in Fat

1.04%0.33g

Saturated Fat

0.8%0.26g

0.33 gvs0.26 g

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

Find Breakfast Cereals rich in Saturated Fat

4.2%0.067g

Omega 3

0.54%0.009g

0.067 gvs0.009 g

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

Find Breakfast Cereals rich in Omega 3

5.87%1g

Omega 6

4.4%0.75g

1 gvs0.75 g

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

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

47.2%61.4g

Carbohydrate

54%70.5g

61.4 gvs70.5 g

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

Find Breakfast Cereals rich in Carbohydrate

18.2%13.2g

Sugars

40.8%29.6g

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

13.2 gvs29.6 g

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

Find Breakfast Cereals rich in Sugars

2.4%1.75g

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]

1.75 gvs3.1 g

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

Find Breakfast Cereals rich in Fructose

%1.55g

Glucose

%3.43g

1.55 gvs3.43 g

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

Find Breakfast Cereals rich in Glucose

%9.6g

Sucrose

%23g

9.6 gvs23 g

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

Find Breakfast Cereals rich in Sucrose

34.2%13g

Fiber

67.7%25.7g

13 gvs25.7 g

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

Find Breakfast Cereals rich in Fiber

14%7.85g

Protein

11.6%6.5g

7.85 gvs6.5 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

RALSTON Wheat Bran flakesvs Boiled Carrots

45.4%408μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

408 μgvs7303 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

302%3.63mg

Vitamin B1

47%0.57mg

Thiamine

3.63 mgvs0.57 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

431%5.6mg

Vitamin B2

29%0.38mg

Riboflavin

5.6 mgvs0.38 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

435%69.7mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

69.7 mgvs5.53 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

458%23mg

Vitamin B5

39.8%2mg

Pantothenic acid

23 mgvs2 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

402%5.23mg

Vitamin B6

101%1.3mg

Pyridoxine

5.23 mgvs1.3 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin B7

265%1061μg

Vitamin B9

30%120μg

Folates and Folic Acid

1061 μgvs120 μg

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

Find Breakfast Cereals rich in Vitamin B9

663%16μg

Vitamin B12

0%0μg

Cobalamin

16 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

205%184mg

Vitamin C

34.3%31mg

Ascorbic acid

184 mgvs31 mg

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

Find Breakfast Cereals rich in Vitamin C

44.2%265IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

265 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

413%62mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

62 mgvs8.83 mg

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

Find Breakfast Cereals rich in Vitamin E

1.73%2.08μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

2.08 μgvs117 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

RALSTON Wheat Bran flakesvs Boiled Carrots

3.46%34.6mg

Calcium

25.7%257mg

34.6 mgvs257 mg

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

Find Breakfast Cereals rich in Calcium

29.5%0.27mg

Copper

16%0.15mg

0.27 mgvs0.15 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

651%52mg

Iron

36.4%2.9mg

52 mgvs2.9 mg

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

Find Breakfast Cereals rich in Iron

34.8%146mg

Magnesium

20.4%85.7mg

146 mgvs85.7 mg

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

Find Breakfast Cereals rich in Magnesium

116%2.67mg

Manganese

57.8%1.33mg

2.67 mgvs1.33 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

58.6%410mg

Phosphorus

36.7%257mg

410 mgvs257 mg

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

Find Breakfast Cereals rich in Phosphorus

14.3%485mg

Potassium

59.2%2014mg

485 mgvs2014 mg

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

Find Breakfast Cereals rich in Potassium

13%7.08μg

Selenium

11%6μg

7.08 μgvs6 μg

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

Find Breakfast Cereals rich in Selenium

30%451mg

Sodium

33%497mg

451 mgvs497 mg

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

Find Breakfast Cereals rich in Sodium

450%49.5mg

Zinc

15.6%1.7mg

49.5 mgvs1.7 mg

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

Find Breakfast Cereals rich in Zinc

0.053%1.95g

Water

21%773g

1.95 gvs773 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Boiled Carrots:

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 6.4 times more Vitamin B1, 14.9 times more Vitamin B2, 12.6 times more Vitamin B3, 11.5 times more Vitamin B5, 4 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 7 times more Vitamin E than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 17.9 times more Vitamin A and 56.5 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Boiled Carrots:

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.8 times more Copper, 17.9 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 28.9 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 7.4 times more Calcium, 4.2 times more Potassium and 397.1 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Boiled and Drained Carrots have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 7.8 times more Omega 3, 1.3 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.2 times more Sugars, 1.8 times more Fructose and 2 times more Fiber than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

RALSTON Wheat Bran flakesVS Cereals ready-to-eat, RALSTON Corn BiscuitsBoiled CarrotsVS Cereals ready-to-eat, RALSTON Corn BiscuitsRALSTON Wheat Bran flakesVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories RALSTON Wheat Bran flakesVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: