Comparing Nutrients in 500 calories CarrotsVS RALSTON Corn Flakes

Weight per 500 calories

Carrots

1220g

RALSTON Corn Flakes

130g

Cereals ready-to-eat, RALSTON Corn Flakes have 9.4 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 RALSTON Corn Flakes?

Macros Ratio

Protein Fat Carbs

Carrots

87%

RALSTON Corn Flakes

92%

500 kcal ▼

Macro Nutrients

Carrotsvs RALSTON Corn Flakes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3%2.93g

Fat

1.22%1.2g

2.93 gvs1.2 g

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

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1.2%0.39g

Saturated Fat

0.92%0.3g

0.39 gvs0.3 g

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

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1.52%0.024g

Omega 3

1.4%0.022g

0.024 gvs0.022 g

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

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7.17%1.2g

Omega 6

2.12%0.36g

1.2 gvs0.36 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

88%115g

117 gvs115 g

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

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79.7%58g

Sugars

14%10.2g

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

58 gvs10.2 g

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

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9.25%6.7g

Fructose

2.4%1.74g

≤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 gvs1.74 g

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

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%7.2g

Glucose

%1.93g

7.2 gvs1.93 g

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

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%43.8g

Sucrose

%6g

43.8 gvs6 g

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

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90%34g

Fiber

9.25%3.5g

34 gvs3.5 g

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

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20.3%11.3g

Protein

13.7%7.7g

11.3 gvs7.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs RALSTON Corn Flakes

1131%10183μg

Vitamin A

142%1277μg

RAE, retinol activity equivalents

10183 μgvs1277 μg

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

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67%0.8mg

Vitamin B1

486%5.84mg

Thiamine

0.8 mgvs5.84 mg

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

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54.4%0.71mg

Vitamin B2

174%2.27mg

Riboflavin

0.71 mgvs2.27 mg

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

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75%12mg

Vitamin B3

171%27.4mg

Niacin, nicotinic acid, niacinamide

12 mgvs27.4 mg

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

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66.6%3.33mg

Vitamin B5

2.58%0.13mg

Pantothenic acid

3.33 mgvs0.13 mg

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

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129%1.7mg

Vitamin B6

191%2.5mg

Pyridoxine

1.7 mgvs2.5 mg

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

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90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

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

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58%232μg

Vitamin B9

232%930μg

Folates and Folic Acid

232 μgvs930 μg

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

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0%0μg

Vitamin B12

291%6.98μg

Cobalamin

0 μgvs6.98 μg

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

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80%72mg

Vitamin C

94%84.6mg

Ascorbic acid

72 mgvs84.6 mg

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

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0%0IU

Vitamin D

62%372IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs372 IU

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

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53.7%8.05mg

Vitamin E

0.17%0.026mg

Tocopherols and Tocotrienols

8.05 mgvs0.026 mg

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

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134%161μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

161 μgvs0 μg

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

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Minerals

Carrotsvs RALSTON Corn Flakes

40.2%402mg

Calcium

0.26%2.6mg

402 mgvs2.6 mg

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

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61%0.55mg

Copper

11%0.098mg

0.55 mgvs0.098 mg

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

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0.98%39μg

Fluoride

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

316%25.3mg

3.66 mgvs25.3 mg

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

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35%146mg

Magnesium

2.17%9.1mg

146 mgvs9.1 mg

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

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76%1.74mg

Manganese

5.38%0.12mg

1.74 mgvs0.12 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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61%427mg

Phosphorus

6.14%43mg

427 mgvs43 mg

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

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115%3902mg

Potassium

4.1%139mg

3902 mgvs139 mg

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

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2.2%1.2μg

Selenium

5.2%2.86μg

1.2 μgvs2.86 μg

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

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56%841mg

Sodium

49.6%743mg

841 mgvs743 mg

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

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26.6%2.93mg

Zinc

2.37%0.26mg

2.93 mgvs0.26 mg

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

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29%1077g

Water

0.12%4.3g

1077 gvs4.3 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 RALSTON Corn Flakes:

Raw Carrots have 8 times more Vitamin A, 25.8 times more Vitamin B5, 309.1 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain 7.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
Both Raw Carrots and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin C per 500 kcal.

Comparing minerals per 500 calories for Carrots vs RALSTON Corn Flakes:

Raw Carrots have 154.5 times more Calcium, 5.6 times more Copper, 16.1 times more Magnesium, 14.1 times more Manganese, 9.9 times more Phosphorus, 28 times more Potassium, 11.2 times more Zinc and 249.8 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain 6.9 times more Iron and 2.3 times more Selenium than Raw Carrots.
Both Raw Carrots and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 3.4 times more Omega 6, 5.7 times more Sugars, 3.8 times more Fructose, 9.7 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
Both Raw Carrots and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Carrots as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsRALSTON Corn FlakesVS Boiled CarrotsCarrotsVS Cereals ready-to-eat, RALSTON Crispy HexagonsRALSTON Corn FlakesVS Cereals ready-to-eat, RALSTON Crispy Hexagons

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS RALSTON Corn Flakes

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or RALSTON Corn Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: