Comparing Nutrients in 300 calories Carrots VS Dry Quick Oats

Weight per 300 calories

• Carrots: 732g
• Dry Quick Oats: 79.2g

Dry Regular and Quick Oats Cereals have 9.2 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Dry Quick Oats?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Carrots	Dry Quick Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.32% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	4.95% 0.079g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	1.1% 0.78g	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	5.55% 4.02g	0% 0g	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	% 4.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 0.78g	g per day for Men 19-50 years
Fiber	54% 20.5g	21% 8g	38g per day for Men 19-50 years
Protein	12% 6.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	9.44% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	5.57% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	57.8% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	6.33% 25.3μg	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	48% 43mg	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	32% 4.83mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	1.3% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dry Quick Oats	Recommended Dietary Allowance
Calcium	24% 241mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	37.6% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	23.7% 100mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	281% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	43.8% 306mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	8.15% 277mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.035% 0.53mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.23% 8.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Dry Quick Oats:

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 8.1 times more Vitamin B3, 2.3 times more Vitamin B5, 12.8 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 14.5 times more Vitamin E and 61 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Raw Carrots and Dry Regular and Quick Oats Cereals have similar amounts of Vitamin B7 per 300 kcal.
• Both Raw Carrots as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Dry Quick Oats:

• Raw Carrots have 6.7 times more Calcium, 8.5 times more Potassium, 954.8 times more Sodium and 75.3 times more Water than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 1.6 times more Iron, 2.4 times more Manganese and 27.5 times more Selenium than Raw Carrots.
• Both Raw Carrots and Dry Regular and Quick Oats Cereals have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.3 times more Carbohydrate, 44.3 times more Sugars, more Fructose and 2.6 times more Fiber than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 2.9 times more Fat, 5.4 times more Omega 3, 2.4 times more Omega 6 and 1.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Dry Regular and Quick Oats Cereals have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.