Comparing Nutrients in 300 calories Fortified Instant Oats VS Boiled Carrots

Weight per 300 calories

• Fortified Instant Oats: 83g
• Boiled Carrots: 857g

Fortified Instant Oats have 10.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Fortified Instant Oats or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Fortified Instant Oats	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	40.8% 29.6g	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	0.11% 0.083g	4.26% 3.1g	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	% 0.083g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 23g	g per day for Men 19-50 years
Fiber	22% 8.3g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	17.6% 9.88g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	71% 640μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	101% 1.3mg	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	6.63% 26.5μg	30% 120μg	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	34.3% 31mg	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	2.8% 0.42mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Boiled Carrots	Recommended Dietary Allowance
Calcium	29% 291mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	256% 20.5mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	57.8% 1.33mg	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% 351mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fortified Instant Oats vs Boiled Carrots:

• Boiled and Drained Carrots contain 11.4 times more Vitamin A, 1.5 times more Vitamin B1, 9.1 times more Vitamin B2, 6.4 times more Vitamin B3, 2 times more Vitamin B5, 19.8 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 20.9 times more Vitamin E and 74.6 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fortified Instant Oats vs Boiled Carrots:

• Dry Plain Fortified Instant Oats have 2 times more Copper, 7 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Selenium and 1.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.6 times more Potassium, 2.7 times more Sodium and 104.6 times more Water than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Boiled and Drained Carrots have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Plain Fortified Instant Oats have 3.7 times more Fat, 4.3 times more Saturated Fat, 7 times more Omega 3, 2.7 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 23.8 times more Sugars, 37.2 times more Fructose and 3.1 times more Fiber than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dry Plain Fortified Instant Oats as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.