Comparing Nutrients in 14 ounces Boiled Carrots VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Boiled Carrots	Cooked Oats	Recommended Dietary Allowance
Energy	4.8% 139kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	19% 13.7g	1.48% 1.07g	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	1.97% 1.43g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.99g	g per day for Men 19-50 years
Fiber	31.3% 12g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.4% 3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Oats	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	5.95% 24μg	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	16% 14.3mg	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	27.3% 4.1mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Oats	Recommended Dietary Allowance
Calcium	12% 119mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	7.1% 284μg	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	17% 1.35mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cooked Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cooked Oats:

• 14 ounces of Boiled Carrots have more Vitamin A, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 30.6 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 12.9 times more Vitamin E and 45.7 times more Vitamin K than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 1.3 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Oats provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Cooked Oats:

• 14 ounces of Boiled Carrots have 3.3 times more Calcium, 3.4 times more Potassium and 14.5 times more Sodium than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 4.4 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 2.6 times more Phosphorus, 7.7 times more Selenium and 5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Oats contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Cooked Oats lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Boiled Regular Oats lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 12.8 times more Sugars and 1.8 times more Fiber than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 2 times more Energy, 6.2 times more Omega 6, 1.5 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in 14 ounces.