Comparing Nutrients in 1 kilogram Boiled Carrots VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Boiled Carrots	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	12% 350kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	405% 527g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	122% 88.4g	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	4.97% 3.6g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	113% 43g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	947% 8520μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	48.2% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	51.5% 0.67mg	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	35% 140μg	133% 530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	3.33% 3mg	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	68.7% 10.3mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	30% 300mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	444% 10.2mg	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	43% 300mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	101% 11mg	11mg per day for Men 19-50 years
Water	24.4% 902g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Toasted Oatmeal Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Toasted Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Toasted Oatmeal Bread:

• 1 kilogram of Boiled Carrots has 170.4 times more Vitamin A, 2.3 times more Vitamin B6, 12 times more Vitamin C, 1.9 times more Vitamin E and 8.1 times more Vitamin K than Toasted Oatmeal Bread.
• While 1 kg of Toasted Oatmeal Bread contains 5.3 times more Vitamin B1, 5.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 3.8 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Toasted Oatmeal Bread provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Toasted Oatmeal Bread:

• 1 kilogram of Boiled Carrots has 1.5 times more Potassium and 2.9 times more Water than Toasted Oatmeal Bread.
• While 1 kg of Toasted Oatmeal Bread contains 2.4 times more Calcium, 13.4 times more Copper, 8.6 times more Iron, 4.1 times more Magnesium, 6.6 times more Manganese, 4.6 times more Phosphorus, 38.1 times more Selenium, 8.4 times more Sodium and 5.6 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Oatmeal Bread contains 8.3 times more Energy, 26.7 times more Fat, 25.5 times more Saturated Fat, 108 times more Omega 3, 20 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein