Comparing Nutrients in 300 calories Cooked Oats with Salt VS Canned Carrots with Salt

Weight per 300 calories

• Cooked Oats with Salt: 423g
• Canned Carrots with Salt: 1200g

Cooked Oats with Salt have 2.8 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Oats with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Oats with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.62% 6.42g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	41% 29.8g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.06g	NA	g per day for Men 19-50 years
Fiber	19% 7.2g	47.4% 18g	38g per day for Men 19-50 years
Protein	19% 10.7g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.63% 0.021mg	103% 1.34mg	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	6.34% 25.4μg	27% 108μg	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	36% 32.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.25% 0.34mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.8% 38mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	7.56% 303μg	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	47.5% 3.8mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	235% 5.4mg	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	46.5% 325mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	9.55% 353g	30% 1115g	3700g per day for Men 19-50 years

Cooked Oats With Salt VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Oats with Salt or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Cooked Oats with Salt vs Canned Carrots with Salt:

• 300 calories of Cooked Oats with Salt have 1.5 times more Vitamin B1 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 5.3 times more Vitamin B2, 7 times more Vitamin B3, 63.6 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, 26.3 times more Vitamin E and 92.8 times more Vitamin K than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Regular Oats with salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Oats with Salt vs Canned Carrots with Salt:

• 300 calories of Cooked Oats with Salt have 4.8 times more Selenium and 1.4 times more Zinc than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 7.9 times more Calcium, 4 times more Copper, 2 times more Iron, 2.2 times more Manganese, 7.3 times more Potassium, 9.7 times more Sodium and 3.2 times more Water than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Canned Carrots with Salt contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Oats with Salt have 2.8 times more Fat, 2.4 times more Omega 6 and 1.4 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.7 times more Omega 3, 1.3 times more Carbohydrate, 26.1 times more Sugars and 2.5 times more Fiber than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Canned Carrots with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Oats with Salt provide inadequate amounts of Omega 3
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6