Comparing Nutrients in 1 kilogram Oat Flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Oat Flour	Carrots	Recommended Dietary Allowance
Energy	139% 4040kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	50.2% 16g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	187% 32g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	73.7% 96g	130g per day for Men 19-50 years
Sugars	11% 8g	65.4% 47.4g	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	0% 0g	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 5g	% 36g	g per day for Men 19-50 years
Fiber	171% 65g	73.7% 28g	38g per day for Men 19-50 years
Protein	262% 147g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	577% 6.9mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	47.5% 190μg	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	65.6% 59mg	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	46.7% 7mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Carrots	Recommended Dietary Allowance
Calcium	55% 550mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	486% 4.37mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	500% 40mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1747% 40mg	62% 1.43mg	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	646% 4520mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	291% 32mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oat Flour vs Carrots:

• Partially Debranned Oat Flour has 10.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C and 4.1 times more Vitamin K than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Raw Carrots have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Partially Debranned Oat Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oat Flour vs Carrots:

• Partially Debranned Oat Flour has 1.7 times more Calcium, 9.7 times more Copper, 13.3 times more Iron, 12 times more Magnesium, 28.1 times more Manganese, 12.9 times more Phosphorus, 340 times more Selenium and 13.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.6 times more Sodium and 10.3 times more Water than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Partially Debranned Oat Flour has 9.9 times more Energy, 38 times more Fat, 50.2 times more Saturated Fat, 72.5 times more Omega 3, 31.9 times more Omega 6, 6.9 times more Carbohydrate, 2.3 times more Fiber and 15.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.9 times more Sugars than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.