Comparing Nutrients in 300 calories Cooked Oat Bran VS Canned Carrots with Salt

Weight per 300 calories

• Cooked Oat Bran: 750g
• Canned Carrots with Salt: 1200g

Cooked Oat Bran has 1.6 times more energy per 100g than Canned Carrots with Salt. It has low 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 Oat Bran or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Oat Bran	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	3.82% 1.22g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	66% 85.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	51.3% 19.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	43% 24g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	100% 1.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	11.3% 45μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	139% 1.25mg	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	82.5% 6.6mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	314% 7.23mg	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	128% 893mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	105% 57.8μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.5mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	17% 630g	30% 1115g	3700g per day for Men 19-50 years

Cooked Oat Bran VS Canned Carrots With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Oat Bran have 5.6 times more Vitamin B1 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 1.4 times more Vitamin B2, 6.1 times more Vitamin B3, 7.2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran and Canned Carrots with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cooked Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Oat Bran as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Oat Bran have 3.1 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 12 times more Selenium and 1.3 times more Zinc than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4 times more Calcium, 2.5 times more Copper, 3.1 times more Potassium, 387.2 times more Sodium and 1.8 times more Water than Cooked Oat Bran.
• Both Cooked Oat Bran and Canned Carrots with Salt contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Oat Bran have 2.8 times more Fat, 2.6 times more Omega 6, 1.3 times more Carbohydrate and 3.1 times more Protein than Canned Carrots with Salt.
• Both Cooked Oat Bran and Canned Carrots with Salt offer comparable quantities of Energy, Omega 3 and Fiber per 300 calories.
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6