Comparing Nutrients in 1 pound Cooked Oats VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Oats	Boiled Carrots	Recommended Dietary Allowance
Energy	11% 322kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.32% 0.39g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 12.2g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	2.4% 0.36mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11% 409g	3700g per day for Men 19-50 years

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

• Boiled Regular Oats have 1.3 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 30.6 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 12.9 times more Vitamin E and 45.7 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled Regular Oats as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Oats vs Boiled Carrots:

• Boiled Regular Oats have 4.4 times more Copper, 1.5 times more Fluoride, 2.6 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 2.6 times more Phosphorus, 7.7 times more Selenium and 5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 3.4 times more Potassium and 14.5 times more Sodium than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Regular Oats have 2 times more Energy, 8.4 times more Fat, 18 times more Omega 3, 6.2 times more Omega 6, 1.5 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.8 times more Sugars and 1.8 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.