Comparing Nutrients in 1 pound Oat Bran VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Oat Bran	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	38.5% 1116kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	19% 6.02g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	27% 35g	130g per day for Men 19-50 years
Sugars	9.07% 6.58g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	184% 70g	39.4% 15g	38g per day for Men 19-50 years
Protein	140% 78.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	442% 5.3mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	29.3% 0.38mg	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	59% 236μg	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	26.3% 263mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	41.3% 0.37mg	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	307% 24.5mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	254% 1066mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1110% 25.5mg	33% 0.76mg	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	476% 3329mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	75.5% 2567mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	373% 205μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Oat Bran versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oat Bran vs Cooked Frozen Carrots:

• 1 pound of Oat Bran has 39 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 8.6 times more Vitamin B5, 2 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C and 4.3 times more Vitamin K than Raw Oat Bran.
• Both Oat Bran and Cooked Frozen Carrots provide similar amounts of Vitamin E per one pound.
• 1 pound of Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oat Bran as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oat Bran vs Cooked Frozen Carrots:

• 1 pound of Oat Bran has 1.7 times more Calcium, 4.9 times more Copper, 10.2 times more Iron, 21.4 times more Magnesium, 33.7 times more Manganese, 23.7 times more Phosphorus, 2.9 times more Potassium, 75.3 times more Selenium and 8.9 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 14.8 times more Sodium and 13.8 times more Water than Raw Oat Bran.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran has 6.6 times more Energy, 10.3 times more Fat, 11.1 times more Saturated Fat, 2.8 times more Omega 3, 9.2 times more Omega 6, 8.6 times more Carbohydrate, 4.7 times more Fiber and 29.8 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.8 times more Sugars than Raw Oat Bran.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein