Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oat Flour	15%	20%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oat Flour	Recommended Dietary Allowance
Energy	3.6% 104kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	85% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	229% 298g	130g per day for Men 19-50 years
Sugars	15.4% 11g	5% 3.63g	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	0% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oat Flour	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	43.6% 0.57mg	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	9.07% 36.3μg	36.3% 145μg	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	10% 9.07mg	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	22% 3.3mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oat Flour	Recommended Dietary Allowance
Calcium	14% 141mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	220% 2mg	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	29.5% 2.36mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	793% 18.2mg	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	13% 91mg	293% 2050mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.05% 38.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Oat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Oat Flour:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C and 3.1 times more Vitamin K than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 36.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oat Flour provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Oat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Oat Flour:

• 1 pound of Canned Carrots with Liquids and Salt has 12.6 times more Sodium and 10.9 times more Water than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 1.8 times more Calcium, 4.2 times more Copper, 7.7 times more Iron, 16 times more Magnesium, 8.9 times more Manganese, 22.6 times more Phosphorus, 2.1 times more Potassium, 85 times more Selenium and 11 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 3.1 times more Sugars than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 17.6 times more Energy, 65.1 times more Fat, 64.3 times more Saturated Fat, 18.1 times more Omega 3, 56.9 times more Omega 6, 12.2 times more Carbohydrate, 3.6 times more Fiber and 25.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein