Comparing Nutrients in 1 kilogram Fortified Instant Oats VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Fortified Instant Oats	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	125% 3620kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 695g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	20.7% 15g	56.3% 40.8g	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	1.38% 1g	3.86% 2.8g	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	% 1g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 10g	% 34.4g	g per day for Men 19-50 years
Fiber	263% 100g	87% 33g	38g per day for Men 19-50 years
Protein	213% 119g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	858% 7720μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	371% 4.45mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	64.6% 0.84mg	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	80% 320μg	27.5% 110μg	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	0% 0mg	25.6% 23mg	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	34% 5.1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	351% 3510mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	91% 0.82mg	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	3090% 247mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1472% 34mg	72.6% 1.67mg	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	604% 4230mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	422% 232μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	147% 2200mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	228% 25mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fortified Instant Oats vs Cooked Frozen Carrots:

• 1 kilogram of Fortified Instant Oats has 14.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 6.9 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin C, 2 times more Vitamin E and 7.2 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cooked Frozen Carrots provide similar amounts of Vitamin A and Vitamin B6 per one kilogram.
• 1 kilogram of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Plain Fortified Instant Oats as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fortified Instant Oats vs Cooked Frozen Carrots:

• 1 kilogram of Fortified Instant Oats has 10 times more Calcium, 4.4 times more Copper, 46.6 times more Iron, 11.6 times more Magnesium, 20.3 times more Manganese, 13.6 times more Phosphorus, 1.9 times more Potassium, 38.7 times more Selenium, 3.7 times more Sodium and 7.2 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 10.1 times more Water than Dry Plain Fortified Instant Oats.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fortified Instant Oats has 9.8 times more Energy, 10.1 times more Fat, 11.2 times more Saturated Fat, 1.6 times more Omega 3, 8.5 times more Omega 6, 9 times more Carbohydrate, 3 times more Fiber and 20.6 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.7 times more Sugars than Dry Plain Fortified Instant Oats.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein