Comparing Nutrients in 1 kilogram Oats VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

	Oats	Boiled Carrots	Recommended Dietary Allowance
Energy	134% 3890kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	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	510% 663g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	279% 106g	79% 30g	38g per day for Men 19-50 years
Protein	302% 169g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Oats	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	636% 7.63mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Boiled Carrots	Recommended Dietary Allowance
Calcium	54% 540mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	590% 47.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	24.4% 902g	3700g per day for Men 19-50 years

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

• Oats have 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.
• While Boiled and Drained Carrots contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Oats.
• Both Oats as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oats vs Boiled Carrots:

• Oats have 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.
• While Boiled and Drained Carrots contain 29 times more Sodium and 11 times more Water than Oats.

Comparison of macro-nutrients per 1 kilogram:

• Oats have 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 Oats as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.