Comparing Nutrients in 300 calories Boiled Carrots VS Oatmeal Bread

Weight per 300 calories

• Boiled Carrots: 857g
• Oatmeal Bread: 112g

Oatmeal Bread has 7.7 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Boiled Carrots	Oatmeal Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.45% 0.78g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	41.6% 54g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	12.5% 9.08g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0.62% 5.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	5.83% 0.076mg	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	30% 120μg	17.3% 69μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.4% 0.033μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.3% 31mg	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	59% 8.83mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oatmeal Bread	Recommended Dietary Allowance
Calcium	25.7% 257mg	7.36% 73.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	9.82% 41.3mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	45.6% 1.05mg	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	36.7% 257mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	4.66% 158mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	50% 27.4μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	33.2% 499mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	21% 773g	1.1% 41g	3700g per day for Men 19-50 years

Boiled Carrots VS Oatmeal Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Oatmeal Bread?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Oatmeal Bread:

• 300 calories of Boiled Carrots have 1309.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 5.2 times more Vitamin B5, 17.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 70.2 times more Vitamin K than Oatmeal Bread.
• 300 calories of Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Oatmeal Bread:

• 300 calories of Boiled Carrots have 3.5 times more Calcium, 2.1 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 12.7 times more Potassium, 1.5 times more Zinc and 18.9 times more Water than Oatmeal Bread.
• While 300 kcal of Oatmeal Bread contain 1.6 times more Copper and 4.6 times more Selenium than Boiled and Drained Carrots.
• Both Boiled Carrots and Oatmeal Bread contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Oatmeal Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.3 times more Carbohydrate, 3.3 times more Sugars and 5.8 times more Fiber than Oatmeal Bread.
• While 300 kcal of Oatmeal Bread contain 13 times more Omega 3, 2.4 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Oatmeal Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6