Comparing Nutrients in 1 kilogram Oat Bran Bagels VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Oat Bran Bagels	Carrots	Recommended Dietary Allowance
Energy	88% 2550kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	73.7% 96g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	65.4% 47.4g	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	NA	7.6% 5.5g	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	95% 36g	73.7% 28g	38g per day for Men 19-50 years
Protein	191% 107g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	47.5% 190μg	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	2.22% 2mg	65.6% 59mg	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	22% 3.3mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	385% 31mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	62% 1.43mg	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	157% 1100mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	393% 5900mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.9% 329g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oat Bran Bagels vs Carrots:

• Oat Bran Bagels have 5 times more Vitamin B1, 5.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 3.2 times more Vitamin B6, 29.5 times more Vitamin C, 2 times more Vitamin E and 33 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oat Bran Bagels vs Carrots:

• Oat Bran Bagels have 3.4 times more Copper, 10.3 times more Iron, 2.6 times more Magnesium, 6 times more Manganese, 3.1 times more Phosphorus, 342 times more Selenium, 8.6 times more Sodium and 3.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium, 2.8 times more Potassium and 2.7 times more Water than Oat Bran Bagels.

Comparison of macro-nutrients per 1 kilogram:

• Oat Bran Bagels have 6.2 times more Energy, 5 times more Fat, 11 times more Omega 3, 4.7 times more Omega 6, 5.6 times more Carbohydrate, 1.3 times more Fiber and 11.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.9 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.