Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Canned Carrots with Salt	Cooked Oats	Recommended Dietary Allowance
Energy	8.62% 250kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	92% 120g	130g per day for Men 19-50 years
Sugars	34.2% 25g	3.72% 2.7g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	44.7% 17g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Oats	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	3.85% 0.05mg	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	22.5% 90μg	15% 60μg	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	30% 27mg	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	49.3% 7.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Oats	Recommended Dietary Allowance
Calcium	25% 250mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 716μg	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	80% 6.4mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	252% 5.8mg	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	34.3% 240mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	25% 930g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Cooked Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Cooked Oats:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 22.4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 32.7 times more Vitamin K than Cooked Oats.
• While 1 kg of Boiled Regular Oats contains 4.2 times more Vitamin B1 and 2.3 times more Vitamin B5 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram 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 Drained Canned Carrots with Salt as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Cooked Oats:

• 1 kilogram of Canned Carrots with Salt has 2.8 times more Calcium, 1.4 times more Copper, 2.6 times more Potassium and 60.5 times more Sodium than Cooked Oats.
• While 1 kg of Boiled Regular Oats contains 1.4 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 13.5 times more Selenium and 3.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Oats contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 kilogram of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 9.2 times more Sugars than Cooked Oats.
• While 1 kg of Boiled Regular Oats contains 2.8 times more Energy, 6.8 times more Omega 6, 2.2 times more Carbohydrate and 4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Oats offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in one kilogram.