Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Oats with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	24.5% 710kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	47.6% 34.5g	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	0% 0g	4.97% 3.6g	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	% 0g	% 4g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 27g	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	118% 1.53mg	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	15% 60μg	35% 140μg	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	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	12% 475μg	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	113% 9mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	67.4% 1.55mg	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	110% 770mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.6% 836g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled Regular Oats with salt have 1.3 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 30.6 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 12.9 times more Vitamin E and 45.7 times more Vitamin K than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled Regular Oats with salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Boiled Carrots:

• Boiled Regular Oats with salt have 4.4 times more Copper, 1.5 times more Fluoride, 2.6 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 2.6 times more Phosphorus, 7.7 times more Selenium, 1.2 times more Sodium and 5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium and 3.4 times more Potassium than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Regular Oats with salt have 2 times more Energy, 8.4 times more Fat, 18 times more Omega 3, 6.2 times more Omega 6, 1.5 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.8 times more Sugars and 1.8 times more Fiber than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.