Comparing Nutrients in 14 ounces Prepared Fortified Instant Oats VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Energy	9.3% 270kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	29.2% 38g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	26% 19g	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	0% 0g	3% 2.2g	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	% 0g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 14.2g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	29.2% 11g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	19% 75.4μg	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	0% 0mg	26% 23.4mg	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	1.85% 0.28mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Calcium	31.8% 318mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	296% 23.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	24.7% 0.57mg	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	43.7% 306mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9% 334g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Prepared Fortified Instant Oats vs Carrots:

• 14 ounces of Prepared Fortified Instant Oats have 3.9 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Carrots.
• While 14 oz of Raw Carrots contain 6.4 times more Vitamin A, more Vitamin C, 9.4 times more Vitamin E and 33 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Carrots provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Prepared Fortified Instant Oats as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Prepared Fortified Instant Oats vs Carrots:

• 14 ounces of Prepared Fortified Instant Oats have 2.4 times more Calcium, 1.5 times more Copper, 19.9 times more Iron, 2.2 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 50 times more Selenium and 2.6 times more Zinc than Carrots.
• While 14 oz of Raw Carrots contain 5.2 times more Potassium and 1.4 times more Sodium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Prepared Fortified Instant Oats have 1.7 times more Energy, 4.1 times more Omega 6, 1.2 times more Carbohydrate and 2.5 times more Protein than Carrots.
• While 14 oz of Raw Carrots contain 10.3 times more Sugars and 1.6 times more Fiber than Prepared Fortified Instant Oats.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Prepared Fortified Instant Oats as well as Raw Carrots provide inadequate amounts of Omega 3 in 14 ounces.