Comparing Nutrients in 1 pound Boiled Carrots VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Energy	5.47% 159kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	58.7% 9.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	236% 307g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	6.2% 4.5g	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	2.25% 1.63g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 4.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	121% 46g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	107% 59.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	331% 99μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Calcium	13.6% 136mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	637% 14.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1613% 726μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.2% 3.03mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	11% 409g	1.33% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dry Quick Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Dry Quick Oats:

• 1 pound of Boiled Carrots has more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 6.9 times more Vitamin K than Dry Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 pound of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Dry Quick Oats:

• 1 pound of Boiled Carrots has 86.8 times more Sodium and 8.3 times more Water than Dry Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 1.5 times more Calcium, 25.2 times more Copper, 12.8 times more Iron, 12.6 times more Magnesium, 20.8 times more Manganese, 12.9 times more Phosphorus, 1.5 times more Potassium, 36.3 times more Selenium and 13.7 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 3.5 times more Sugars than Dry Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 10.8 times more Energy, 36.2 times more Fat, 37 times more Saturated Fat, 100 times more Omega 3, 25.3 times more Omega 6, 8.2 times more Carbohydrate, 3.4 times more Fiber and 17.3 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein