Comparing Nutrients in 100 calories Boiled Carrots VS Dry Quick Oats

Weight per 100 calories

• Boiled Carrots: 286g
• Dry Quick Oats: 26.4g

Dry Regular and Quick Oats Cereals have 10.8 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Carrots or Dry Quick Oats?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.65% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	13.7% 18g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	0.36% 0.26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.4% 1.03g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 0.26g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	7% 2.66g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	270% 2434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.3% 5.78μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	2.1% 8.44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.4% 10.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	12.5% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.97mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	7.9% 33.2mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	94% 42.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.2% 85.7mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.012% 0.18mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	6.96% 258g	0.077% 2.86g	3700g per day for Men 19-50 years

Boiled Carrots VS Dry Quick Oats Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Carrots or Dry Quick Oats?

Lets compare vitamin content per 100 calories of Boiled Carrots vs Dry Quick Oats:

• 100 calories of Boiled Carrots have more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 6.2 times more Vitamin B3, 2.2 times more Vitamin B5, 16.6 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 26.6 times more Vitamin E and 74.2 times more Vitamin K than Dry Quick Oats.
• 100 calories of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Carrots vs Dry Quick Oats:

• 100 calories of Boiled Carrots have 7.1 times more Calcium, 7.3 times more Potassium, 940.2 times more Sodium and 90.1 times more Water than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 2.3 times more Copper, 1.9 times more Manganese, 3.4 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Quick Oats contain similar levels of Iron, Magnesium and Phosphorus per 100 calories.
• 100 calories of Dry Quick Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Carrots have 1.3 times more Carbohydrate, 37.7 times more Sugars and 3.2 times more Fiber than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 2.3 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Quick Oats offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Carrots provide inadequate amounts of Omega 6
• Both Boiled and Drained Carrots as well as Dry Regular and Quick Oats Cereals provide inadequate amounts of Omega 3 in 100 calories.