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Comparing Nutrients in 500 calories CarrotsVS POST Bran Flakes

Weight per 500 calories

Carrots
1220g
POST Bran Flakes
152g

Cereals ready-to-eat, POST Bran Flakes have 8 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or POST Bran Flakes?

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
POST Bran Flakes
10%
5%
85%
500 kcal ▼

Macro Nutrients

Carrotsvs POST Bran Flakes
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3%2.93g
Fat
3.3%3.2g
2.93 gvs3.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.39g
Saturated Fat
1.9%0.61g
0.39 gvs0.61 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.52%0.024g
Omega 3
8.3%0.13g
0.024 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.17%1.2g
Omega 6
9.96%1.7g
1.2 gvs1.7 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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90%117g
Carbohydrate
94%123g
117 gvs123 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
79.7%58g
Sugars
39%28.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
58 gvs28.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.25%6.7g
Fructose
NA
≤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]
6.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.2g
Glucose
NA
7.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%43.8g
Sucrose
NA
43.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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90%34g
Fiber
73.4%28g
34 gvs28 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.3%11.3g
Protein
27%15g
11.3 gvs15 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Carrotsvs POST Bran Flakes
1131%10183μg
Vitamin A
127%1142μg
RAE, retinol activity equivalents
10183 μgvs1142 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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67%0.8mg
Vitamin B1
165%2mg
Thiamine
0.8 mgvs2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54.4%0.71mg
Vitamin B2
164%2.13mg
Riboflavin
0.71 mgvs2.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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75%12mg
Vitamin B3
159%25.5mg
Niacin, nicotinic acid, niacinamide
12 mgvs25.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66.6%3.33mg
Vitamin B5
NA
Pantothenic acid
3.33 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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129%1.7mg
Vitamin B6
199%2.6mg
Pyridoxine
1.7 mgvs2.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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90%27μg
Vitamin B7
NA
Biotin
27 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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58%232μg
Vitamin B9
254%1017μg
Folates and Folic Acid
232 μgvs1017 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
318%7.62μg
Cobalamin
0 μgvs7.62 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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80%72mg
Vitamin C
0%0mg
Ascorbic acid
72 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
33.8%203IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs203 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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53.7%8.05mg
Vitamin E
7.83%1.17mg
Tocopherols and Tocotrienols
8.05 mgvs1.17 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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134%161μg
Vitamin K
1.78%2.13μg
Phytomenadione or phylloquinone
161 μgvs2.13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Carrotsvs POST Bran Flakes
40.2%402mg
Calcium
6.7%67mg
402 mgvs67 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61%0.55mg
Copper
84.7%0.76mg
0.55 mgvs0.76 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.98%39μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.7%3.66mg
Iron
534%42.7mg
3.66 mgvs42.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%146mg
Magnesium
83%349mg
146 mgvs349 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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76%1.74mg
Manganese
NA
1.74 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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61%427mg
Phosphorus
98%684mg
427 mgvs684 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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115%3902mg
Potassium
24%813mg
3902 mgvs813 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.2%1.2μg
Selenium
146%80μg
1.2 μgvs80 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
56%841mg
Sodium
55%823mg
841 mgvs823 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.6%2.93mg
Zinc
69.3%7.62mg
2.93 mgvs7.62 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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29%1077g
Water
0.14%5.2g
1077 gvs5.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Carrots vs POST Bran Flakes:
Comparing minerals per 500 calories for Carrots vs POST Bran Flakes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsPOST Bran FlakesVS Boiled CarrotsCarrotsVS Cereals ready-to-eat, POST, FRUITY PEBBLESPOST Bran FlakesVS Cereals ready-to-eat, POST, FRUITY PEBBLES
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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