Comparing Nutrients in 1 kilogram Carrots VS Dry Quick QUAKER Oats

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dry Quick QUAKER Oats	14%	16%	70%

Macro Nutrients

	Carrots	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Energy	14% 410kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	524% 682g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	19.6% 14g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	247% 94g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	450% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Calcium	33% 330mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	411% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	1870% 43mg	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	50% 350mg	654% 4580mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	525% 289μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	291% 32mg	11mg per day for Men 19-50 years
Water	24% 883g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Dry Quick QUAKER Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Carrots versus 1 kg of Dry Quick QUAKER Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carrots vs Dry Quick QUAKER Oats:

• 1 kilogram of Carrots has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 1.6 times more Vitamin E and 6.6 times more Vitamin K than Dry Quick QUAKER Oats.
• While 1 kg of Dry Quick Oats QUAKER Cereals contains 8.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Carrots.
• Both Carrots and Dry Quick QUAKER Oats provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dry Quick QUAKER Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Carrots as well as Dry Quick Oats QUAKER Cereals have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Dry Quick QUAKER Oats:

• 1 kilogram of Carrots has 23 times more Sodium and 9.4 times more Water than Dry Quick QUAKER Oats.
• While 1 kg of Dry Quick Oats QUAKER Cereals contains 1.4 times more Calcium, 8.2 times more Copper, 15.5 times more Iron, 22.5 times more Magnesium, 30.1 times more Manganese, 13.1 times more Phosphorus, 289 times more Selenium and 13.3 times more Zinc than Raw Carrots.
• Both Carrots and Dry Quick QUAKER Oats contain similar levels of Potassium per one kilogram.
• 1 kilogram of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carrots has 3.3 times more Sugars than Dry Quick QUAKER Oats.
• While 1 kg of Dry Quick Oats QUAKER Cereals contains 9 times more Energy, 28.6 times more Fat, 34.7 times more Saturated Fat, 50 times more Omega 3, 22 times more Omega 6, 7.1 times more Carbohydrate, 3.4 times more Fiber and 14.7 times more Protein than Raw Carrots.
• 1 kilogram of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein