Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with waterVS Boiled Carrots

Weight per 500 calories

Cereals, WHEATENA, cooked with water

893g

Boiled Carrots

1429g

Cereals, WHEATENA, cooked with water have 1.6 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Cereals, WHEATENA, cooked with water

13%

79%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Cereals, WHEATENA, cooked with watervs Boiled 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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4.6%4.46g

Fat

2.65%2.57g

4.46 gvs2.57 g

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

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2.1%0.67g

Saturated Fat

1.34%0.43g

0.67 gvs0.43 g

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

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10.6%0.17g

Omega 3

0.89%0.014g

0.17 gvs0.014 g

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

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12.3%2.1g

Omega 6

7.3%1.24g

2.1 gvs1.24 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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81%105g

Carbohydrate

90%117g

105 gvs117 g

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

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Sugars

68%49.3g

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

NA gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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63.4%24g

Fiber

113%43g

24 gvs43 g

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

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32%18g

Protein

19.4%11g

18 gvs11 g

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

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Vitamins

Cereals, WHEATENA, cooked with watervs Boiled Carrots

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

NA μgvs12171 μg

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

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7.44%0.089mg

Vitamin B1

78.6%0.94mg

Thiamine

0.089 mgvs0.94 mg

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

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13.7%0.18mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.18 mgvs0.63 mg

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

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30.7%4.9mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs9.2 mg

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

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7.5%0.38mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

0.38 mgvs3.3 mg

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

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13%0.17mg

Vitamin B6

168%2.2mg

Pyridoxine

0.17 mgvs2.2 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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15.6%62.5μg

Vitamin B9

50%200μg

Folates and Folic Acid

62.5 μgvs200 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

57%51.4mg

Ascorbic acid

0 mgvs51.4 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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Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

NA mgvs14.7 mg

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

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Vitamin K

163%196μg

Phytomenadione or phylloquinone

NA μgvs196 μg

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

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Minerals

Cereals, WHEATENA, cooked with watervs Boiled Carrots

71.4%714mg

Calcium

43%429mg

714 mgvs429 mg

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

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51.6%0.46mg

Copper

27%0.24mg

0.46 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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62.5%5mg

Iron

60.7%4.86mg

5 mgvs4.86 mg

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

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42.5%179mg

Magnesium

34%143mg

179 mgvs143 mg

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

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319%7.34mg

Manganese

96%2.2mg

7.34 mgvs2.2 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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76.5%536mg

Phosphorus

61.2%429mg

536 mgvs429 mg

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

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20.2%688mg

Potassium

99%3357mg

688 mgvs3357 mg

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

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Selenium

18%10μg

NA μgvs10 μg

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

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1.2%18mg

Sodium

55.2%829mg

18 mgvs829 mg

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

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56%6.16mg

Zinc

26%2.86mg

6.16 mgvs2.86 mg

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

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20.6%763g

Water

35%1288g

763 gvs1288 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, WHEATENA, cooked with water vs Boiled Carrots:

Boiled and Drained Carrots contain 10.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 8.8 times more Vitamin B5, 12.9 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, WHEATENA, cooked with water vs Boiled Carrots:

Cereals, WHEATENA, cooked with water have 1.7 times more Calcium, 1.9 times more Copper, 1.3 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 4.9 times more Potassium, 46.4 times more Sodium and 1.7 times more Water than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water and Boiled and Drained Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, WHEATENA, cooked with water have 11.9 times more Omega 3, 1.7 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.8 times more Fiber than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, WHEATENA, cooked with water as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, WHEATENA, cooked with waterVS Cereals, whole wheat hot natural cereal, dryBoiled CarrotsVS Cereals, whole wheat hot natural cereal, dryCereals, WHEATENA, cooked with waterVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with waterVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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