Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Fortified Instant Oats	Recommended Dietary Allowance
Energy	7.93% 230kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	535% 695g	130g per day for Men 19-50 years
Sugars	34% 24.6g	20.7% 15g	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	1.38% 1g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	47.4% 18g	263% 100g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	681% 6130μg	858% 7720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	371% 4.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	61.5% 0.8mg	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	20% 80μg	80% 320μg	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	22.2% 20mg	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	48.7% 7.3mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	31% 310mg	351% 3510mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	400% 3.6mg	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	65% 5.2mg	3090% 247mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	305% 1280mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1472% 34mg	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	28.6% 200mg	604% 4230mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	422% 232μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	147% 2200mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	228% 25mg	11mg per day for Men 19-50 years
Water	25% 930g	2.4% 89.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Fortified Instant Oats per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Fortified Instant Oats:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 5.2 times more Vitamin K than Fortified Instant Oats.
• While 1 kg of Dry Plain Fortified Instant Oats contains 1.3 times more Vitamin A, 23.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 8.6 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Fortified Instant Oats:

• 1 kilogram of Canned Carrots with Liquids and Salt has 10.4 times more Water than Fortified Instant Oats.
• While 1 kg of Dry Plain Fortified Instant Oats contains 11.3 times more Calcium, 3.5 times more Copper, 47.5 times more Iron, 14.2 times more Magnesium, 7.5 times more Manganese, 21.2 times more Phosphorus, 2.1 times more Potassium, 58 times more Selenium and 8.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Fortified Instant Oats contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Sugars than Fortified Instant Oats.
• While 1 kg of Dry Plain Fortified Instant Oats contains 15.7 times more Energy, 49.3 times more Fat, 53.8 times more Saturated Fat, 9 times more Omega 3, 43.7 times more Omega 6, 12.9 times more Carbohydrate, 5.6 times more Fiber and 20.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein