Comparing Nutrients in 1 pound Cooked Oats with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Oats with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	11% 322kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	15.4% 11g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	39% 0.51mg	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	6.8% 27.2μg	9.07% 36.3μg	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	10% 9.07mg	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	2.4% 0.36mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	88.7% 2.04mg	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	50% 349mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Canned Carrots with Liquids and Salt per 1 lb

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

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

• 1 pound of Cooked Oats with Salt has 4 times more Vitamin B1 and 2.2 times more Vitamin B5 than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 22.4 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 9.1 times more Vitamin E and 32.7 times more Vitamin K than Boiled Regular Oats with salt.
• 1 pound of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled Regular Oats with salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Oats with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Cooked Oats with Salt has 1.7 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus, 13.5 times more Selenium and 3.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 3.4 times more Calcium, 1.4 times more Copper, 2.5 times more Potassium and 3.4 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Canned Carrots with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Cooked Oats with Salt lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Oats with Salt has 3.1 times more Energy, 9.7 times more Omega 6, 2.2 times more Carbohydrate and 4.4 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 9.1 times more Sugars than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled Regular Oats with salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 in one pound.