Comparing Nutrients in 1 pound Oat Milk VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oat Milk	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	8.37% 243kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	15.5% 11.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	31% 280μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	5.44% 21.8μg	10.2% 41μg	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	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 187IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	22.4% 3.36mg	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

	Oat Milk	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	52.4% 0.47mg	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	39.7% 3.18mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	40% 280mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	35.5% 19.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oat Milk vs Canned Carrots with Salt:

• Oat Milk has 5.6 times more Vitamin B1, 6.7 times more Vitamin B2 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 9 times more Vitamin A, 2.8 times more Vitamin B3, more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 7.4 times more Vitamin E and 32.7 times more Vitamin K than Oat Milk.
• Both Oat Milk as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oat Milk vs Canned Carrots with Salt:

• Oat Milk has 4.9 times more Calcium, 2.6 times more Magnesium, 2.6 times more Phosphorus, 10.8 times more Selenium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.6 times more Potassium and 5.4 times more Sodium than Oat Milk.
• Both Oat Milk and Drained Canned Carrots with Salt have similar amounts of Copper, Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oat Milk has 2.1 times more Energy, 3.8 times more Omega 6, 1.8 times more Carbohydrate and 3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 24.8 times more Sugars than Oat Milk.
• Both Oat Milk and Drained Canned Carrots with Salt have similar amounts of Fiber per 1 lb.
• Both Oat Milk as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.