Comparing Nutrients in 14 ounces Oat Flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	55.3% 1603kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	13.5% 9.76g	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	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	19% 7.14g	38g per day for Men 19-50 years
Protein	104% 58g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	34% 0.44mg	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	31.8% 127μg	7.94% 31.8μg	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	8.8% 7.94mg	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	18.5% 2.78mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22% 218mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	198% 16mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	77.7% 1.8mg	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	256% 1794mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.92% 34g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Flour vs Canned Carrots with Liquids and Salt:

• Partially Debranned Oat Flour has 36.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 3.1 times more Vitamin K than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin E per 14 oz.
• Both Partially Debranned Oat Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Flour vs Canned Carrots with Liquids and Salt:

• Partially Debranned Oat Flour has 1.8 times more Calcium, 4.2 times more Copper, 7.7 times more Iron, 16 times more Magnesium, 8.9 times more Manganese, 22.6 times more Phosphorus, 2.1 times more Potassium, 85 times more Selenium and 11 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12.6 times more Sodium and 10.9 times more Water than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 14 ounces:

• Partially Debranned Oat Flour has 17.6 times more Energy, 65.1 times more Fat, 64.3 times more Saturated Fat, 18.1 times more Omega 3, 56.9 times more Omega 6, 12.2 times more Carbohydrate, 3.6 times more Fiber and 25.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Sugars than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.