Comparing Nutrients in 1 kilogram Oatmeal Reduced-calorie Bread VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	72.4% 2100kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	136% 76g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	290% 3.48mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	118% 1.53mg	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	138% 550μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	115% 1150mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	288% 23mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	67.4% 1.55mg	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	143% 1000mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	12% 440g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oatmeal Reduced-calorie Bread vs Boiled Carrots:

• Oatmeal Reduced-calorie Bread has 5.3 times more Vitamin B1, 6.4 times more Vitamin B2, 4.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.4 times more Vitamin B6 and 18 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 1 kilogram for Oatmeal Reduced-calorie Bread vs Boiled Carrots:

• Oatmeal Reduced-calorie Bread has 3.8 times more Calcium, 5.8 times more Copper, 6.8 times more Iron, 2.4 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 32.9 times more Selenium, 6.7 times more Sodium and 4.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Potassium and 2 times more Water than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 1 kilogram:

• Oatmeal Reduced-calorie Bread has 6 times more Energy, 19.4 times more Fat, 20 times more Saturated Fat, 63 times more Omega 3, 14.8 times more Omega 6, 5.3 times more Carbohydrate and 10 times more Protein than Boiled and Drained Carrots.
• Both Oatmeal Reduced-calorie Bread as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.