Comparing Nutrients in 100 calories Cereals, farina, enriched, cooked with water, with saltVS Carrots

Weight per 100 calories

Cereals, farina, enriched, cooked with water, with salt

189g

Carrots

244g

Cereals, farina, enriched, cooked with water, with salt have 1.3 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Cereals, farina, enriched, cooked with water, with salt or Carrots?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, cooked with water, with salt

13%

81%

Carrots

87%

100 kcal ▼

Macro Nutrients

Cereals, farina, enriched, cooked with water, with saltvs Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.66%0.64g

Fat

0.6%0.59g

0.64 gvs0.59 g

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

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0.39%0.12g

Saturated Fat

0.24%0.078g

0.12 gvs0.078 g

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

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0.83%0.013g

Omega 3

0.3%0.005g

0.013 gvs0.005 g

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

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1.32%0.22g

Omega 6

1.43%0.24g

0.22 gvs0.24 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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16%20.6g

Carbohydrate

18%23.4g

20.6 gvs23.4 g

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

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1.98%1.43g

Sugars

16%11.6g

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

1.43 gvs11.6 g

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

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0%0g

Fructose

1.85%1.34g

≤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]

0 gvs1.34 g

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

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%0g

Glucose

%1.44g

0 gvs1.44 g

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

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%0.13g

Sucrose

%8.76g

0.13 gvs8.76 g

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

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3.97%1.5g

Fiber

18%6.83g

1.5 gvs6.83 g

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

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6.13%3.43g

Protein

4.05%2.27g

3.43 gvs2.27 g

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

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Vitamins

Cereals, farina, enriched, cooked with water, with saltvs Carrots

0%0μg

Vitamin A

226%2037μg

RAE, retinol activity equivalents

0 μgvs2037 μg

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

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20%0.24mg

Vitamin B1

13.4%0.16mg

Thiamine

0.24 mgvs0.16 mg

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

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9.43%0.12mg

Vitamin B2

11%0.14mg

Riboflavin

0.12 mgvs0.14 mg

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

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17.6%2.8mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs2.4 mg

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

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9.66%0.48mg

Vitamin B5

13.3%0.67mg

Pantothenic acid

0.48 mgvs0.67 mg

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

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14%0.18mg

Vitamin B6

26%0.34mg

Pyridoxine

0.18 mgvs0.34 mg

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

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Vitamin B7

18%5.4μg

Biotin

NA μgvs5.4 μg

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

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36.3%145μg

Vitamin B9

11.6%46.3μg

Folates and Folic Acid

145 μgvs46.3 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

16%14.4mg

Ascorbic acid

0 mgvs14.4 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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0.5%0.075mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

0.075 mgvs1.6 mg

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

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0%0μg

Vitamin K

27%32μg

Phytomenadione or phylloquinone

0 μgvs32 μg

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

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Minerals

Cereals, farina, enriched, cooked with water, with saltvs Carrots

18.3%183mg

Calcium

8.05%80.5mg

183 mgvs80.5 mg

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

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8.6%0.077mg

Copper

12%0.11mg

0.077 mgvs0.11 mg

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

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2.4%96μg

Fluoride

0.2%7.8μg

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

96 μgvs7.8 μg

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

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126%10mg

Iron

9.15%0.73mg

10 mgvs0.73 mg

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

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3.14%13.2mg

Magnesium

6.97%29.3mg

13.2 mgvs29.3 mg

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

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16%0.37mg

Manganese

15%0.35mg

0.37 mgvs0.35 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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9.97%70mg

Phosphorus

12%85.4mg

70 mgvs85.4 mg

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

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1.28%43.4mg

Potassium

23%780mg

43.4 mgvs780 mg

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

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10.3%5.66μg

Selenium

0.44%0.24μg

5.66 μgvs0.24 μg

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

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16%238mg

Sodium

11.2%168mg

238 mgvs168 mg

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

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3.95%0.43mg

Zinc

5.32%0.59mg

0.43 mgvs0.59 mg

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

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4.4%163g

Water

5.82%215g

163 gvs215 g

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

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Lets compare vitamin content per 100 calories of Cereals, farina, enriched, cooked with water, with salt vs Carrots:

Cereals, farina, enriched, cooked with water, with salt have 1.5 times more Vitamin B1 and 3.1 times more Vitamin B9 than Raw Carrots.
While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 21.3 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals, farina, enriched, cooked with water, with salt vs Carrots:

Cereals, farina, enriched, cooked with water, with salt have 2.3 times more Calcium, 12.3 times more Fluoride, 13.7 times more Iron, 23.2 times more Selenium and 1.4 times more Sodium than Raw Carrots.
While Raw Carrots contain 1.4 times more Copper, 2.2 times more Magnesium, 18 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Raw Carrots have similar amounts of Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, farina, enriched, cooked with water, with salt have 1.5 times more Protein than Raw Carrots.
While Raw Carrots contain 8.1 times more Sugars, more Fructose and 4.5 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, farina, enriched, cooked with water, with saltVS Cereals, MALT-O-MEAL, chocolate, dryCarrotsVS Cereals, MALT-O-MEAL, chocolate, dryCereals, farina, enriched, cooked with water, with saltVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 100 calories Cereals, farina, enriched, cooked with water, with saltVS Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, farina, enriched, cooked with water, with salt or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: