Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dryVS Carrots

Weight per 500 calories

Cereals, whole wheat hot natural cereal, dry

146g

Carrots

1220g

Cereals, whole wheat hot natural cereal, dry have 8.3 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, whole wheat hot natural cereal, dry or Carrots?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry

12%

83%

Carrots

87%

500 kcal ▼

Macro Nutrients

Cereals, whole wheat hot natural cereal, dryvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Breakfast Cereals rich in Energy

3%2.92g

Fat

3%2.93g

2.92 gvs2.93 g

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

Find Breakfast Cereals rich in Fat

1.37%0.44g

Saturated Fat

1.2%0.39g

0.44 gvs0.39 g

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

Find Breakfast Cereals rich in Saturated Fat

6.85%0.11g

Omega 3

1.52%0.024g

0.11 gvs0.024 g

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

Find Breakfast Cereals rich in Omega 3

8.02%1.36g

Omega 6

7.17%1.2g

1.36 gvs1.2 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

84.6%110g

Carbohydrate

90%117g

110 gvs117 g

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

Find Breakfast Cereals rich in Carbohydrate

0.85%0.61g

Sugars

79.7%58g

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

0.61 gvs58 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

%7.2g

NA gvs7.2 g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%43.8g

NA gvs43.8 g

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

Find Breakfast Cereals rich in Sucrose

36.5%14g

Fiber

90%34g

14 gvs34 g

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

Find Breakfast Cereals rich in Fiber

29.2%16.4g

Protein

20.3%11.3g

16.4 gvs11.3 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

Cereals, whole wheat hot natural cereal, dryvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 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

48.7%0.58mg

Vitamin B1

67%0.8mg

Thiamine

0.58 mgvs0.8 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

33.7%0.44mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.44 mgvs0.71 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

44.8%7.16mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

7.16 mgvs12 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

26.8%1.34mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.34 mgvs3.33 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

44%0.57mg

Vitamin B6

129%1.7mg

Pyridoxine

0.57 mgvs1.7 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

Find Breakfast Cereals rich in Vitamin B7

28.5%114μg

Vitamin B9

58%232μg

Folates and Folic Acid

114 μgvs232 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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

0%0mg

Vitamin C

80%72mg

Ascorbic acid

0 mgvs72 mg

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

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 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

12.8%1.9mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

1.9 mgvs8.05 mg

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

Find Breakfast Cereals rich in Vitamin E

2.92%3.5μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

3.5 μgvs161 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, whole wheat hot natural cereal, dryvs Carrots

5.85%58.5mg

Calcium

40.2%402mg

58.5 mgvs402 mg

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

Find Breakfast Cereals rich in Calcium

74.4%0.67mg

Copper

61%0.55mg

0.67 mgvs0.55 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

62%4.96mg

Iron

45.7%3.66mg

4.96 mgvs3.66 mg

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

Find Breakfast Cereals rich in Iron

42.5%178mg

Magnesium

35%146mg

178 mgvs146 mg

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

Find Breakfast Cereals rich in Magnesium

203%4.68mg

Manganese

76%1.74mg

4.68 mgvs1.74 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

79%554mg

Phosphorus

61%427mg

554 mgvs427 mg

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

Find Breakfast Cereals rich in Phosphorus

16.7%569mg

Potassium

115%3902mg

569 mgvs3902 mg

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

Find Breakfast Cereals rich in Potassium

188%103μg

Selenium

2.2%1.2μg

103 μgvs1.2 μg

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

Find Breakfast Cereals rich in Selenium

0.19%2.92mg

Sodium

56%841mg

2.92 mgvs841 mg

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

Find Breakfast Cereals rich in Sodium

35.4%3.9mg

Zinc

26.6%2.93mg

3.9 mgvs2.93 mg

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

Find Breakfast Cereals rich in Zinc

0.39%14.5g

Water

29%1077g

14.5 gvs1077 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 500 calories of Cereals, whole wheat hot natural cereal, dry vs Carrots:

Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 45.9 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
Both Cereals, whole wheat hot natural cereal, dry as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, whole wheat hot natural cereal, dry vs Carrots:

Cereals, whole wheat hot natural cereal, dry have 1.2 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 84.8 times more Selenium and 1.3 times more Zinc than Raw Carrots.
While Raw Carrots contain 6.9 times more Calcium, 6.9 times more Potassium, 287.8 times more Sodium and 74.4 times more Water than Cereals, whole wheat hot natural cereal, dry.

Comparison of macro-nutrients per 500 calories:

Cereals, whole wheat hot natural cereal, dry have 4.5 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
While Raw Carrots contain 94.1 times more Sugars and 2.5 times more Fiber than Cereals, whole wheat hot natural cereal, dry.
Both Cereals, whole wheat hot natural cereal, dry and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
Both Cereals, whole wheat hot natural cereal, dry as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, whole wheat hot natural cereal, dryVS Cereals, whole wheat hot natural cereal, cooked with water, without saltCarrotsVS Cereals, whole wheat hot natural cereal, cooked with water, without saltCereals, whole wheat hot natural cereal, dryVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dryVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, dry or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: