Comparing Nutrients in 1 kilogram Boiled Carrots VS Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oats	17%	16%	67%

Macro Nutrients

	Boiled Carrots	Oats	Recommended Dietary Allowance
Energy	12% 350kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	143% 24.2g	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	510% 663g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	NA	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	279% 106g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	302% 169g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oats	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	140% 560μg	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	40% 36mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oats	Recommended Dietary Allowance
Calcium	30% 300mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	696% 6.26mg	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	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	2137% 49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	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	747% 5230mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.22% 82.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Oats:

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Oats.
• While Oats contain 11.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 5.8 times more Vitamin B5 and 4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Oats:

• Boiled and Drained Carrots have 29 times more Sodium and 11 times more Water than Oats.
• While Oats contain 1.8 times more Calcium, 36.8 times more Copper, 13.9 times more Iron, 17.7 times more Magnesium, 31.7 times more Manganese, 17.4 times more Phosphorus, 1.8 times more Potassium, 36.3 times more Selenium and 19.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Oats contain 11.1 times more Energy, 38.3 times more Fat, 40.6 times more Saturated Fat, 111 times more Omega 3, 27.9 times more Omega 6, 8.1 times more Carbohydrate, 3.5 times more Fiber and 22.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.