Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Oat Flour

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oat Flour	Recommended Dietary Allowance
Energy	7.93% 230kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	50.2% 16g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	187% 32g	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	505% 657g	130g per day for Men 19-50 years
Sugars	34% 24.6g	11% 8g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	47.4% 18g	171% 65g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	262% 147g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oat Flour	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	577% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	96% 1.25mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oat Flour	Recommended Dietary Allowance
Calcium	31% 310mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	486% 4.37mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1747% 40mg	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	646% 4520mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	291% 32mg	11mg per day for Men 19-50 years
Water	25% 930g	2.3% 85.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Oat Flour 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 Oat Flour:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C and 3.1 times more Vitamin K than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 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.
• Both Canned Carrots with Liquids and Salt and Oat Flour provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Oat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Partially Debranned Oat Flour 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 Oat Flour:

• 1 kilogram of Canned Carrots with Liquids and Salt has 12.6 times more Sodium and 10.9 times more Water than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 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.
• 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 3.1 times more Sugars than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 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.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein