Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Carrots

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

132g

Carrots

1220g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 9.2 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Carrots?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

Carrots

87%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Carrots

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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6.64%6.44g

Fat

3%2.93g

6.44 gvs2.93 g

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

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3.63%1.16g

Saturated Fat

1.2%0.39g

1.16 gvs0.39 g

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

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5.77%0.092g

Omega 3

1.52%0.024g

0.092 gvs0.024 g

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

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11.5%1.95g

Omega 6

7.17%1.2g

1.95 gvs1.2 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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79.2%103g

Carbohydrate

90%117g

103 gvs117 g

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

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30.3%22g

Sugars

79.7%58g

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

22 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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30.2%11.5g

Fiber

90%34g

11.5 gvs34 g

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

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26.5%15g

Protein

20.3%11.3g

15 gvs11.3 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Carrots

52%467μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

467 μgvs10183 μg

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

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82.5%0.99mg

Vitamin B1

67%0.8mg

Thiamine

0.99 mgvs0.8 mg

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

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85.2%1.1mg

Vitamin B2

54.4%0.71mg

Riboflavin

1.1 mgvs0.71 mg

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

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78.4%12.5mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

12.5 mgvs12 mg

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

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Vitamin B5

66.6%3.33mg

Pantothenic acid

NA mgvs3.33 mg

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

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89.3%1.16mg

Vitamin B6

129%1.7mg

Pyridoxine

1.16 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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239%958μg

Vitamin B9

58%232μg

Folates and Folic Acid

958 μgvs232 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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17.6%16mg

Vitamin C

80%72mg

Ascorbic acid

16 mgvs72 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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28.5%4.27mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

4.27 mgvs8.05 mg

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

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1.76%2.1μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

2.1 μgvs161 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Carrots

27.7%277mg

Calcium

40.2%402mg

277 mgvs402 mg

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

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67.3%0.61mg

Copper

61%0.55mg

0.61 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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486%39mg

Iron

45.7%3.66mg

39 mgvs3.66 mg

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

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36%150mg

Magnesium

35%146mg

150 mgvs146 mg

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

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Manganese

76%1.74mg

NA mgvs1.74 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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69.5%487mg

Phosphorus

61%427mg

487 mgvs427 mg

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

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14%474mg

Potassium

115%3902mg

474 mgvs3902 mg

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

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15%8.3μg

Selenium

2.2%1.2μg

8.3 μgvs1.2 μg

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

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30.3%454mg

Sodium

56%841mg

454 mgvs841 mg

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

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85.6%9.4mg

Zinc

26.6%2.93mg

9.4 mgvs2.93 mg

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

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0.098%3.63g

Water

29%1077g

3.63 gvs1077 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 Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Carrots:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.1 times more Vitamin B9 than Raw Carrots.
While Raw Carrots contain 21.8 times more Vitamin A, 1.4 times more Vitamin B6, 4.5 times more Vitamin C, 1.9 times more Vitamin E and 76.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Carrots have similar amounts of Vitamin B3 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Carrots:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 10.6 times more Iron, 6.8 times more Selenium and 3.2 times more Zinc than Raw Carrots.
While Raw Carrots contain 1.5 times more Calcium, 8.2 times more Potassium, 1.9 times more Sodium and 296.8 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Carrots have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.2 times more Fat, 3.8 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Protein than Raw Carrots.
While Raw Carrots contain 2.6 times more Sugars and 3 times more Fiber than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCarrotsVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: