Comparing Nutrients in 300 calories Oat Milk VS Carrots

Weight per 300 calories

• Oat Milk: 561g
• Carrots: 732g

Oat Milk has 1.3 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Oat Milk or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Oat Milk	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	54% 70g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	22% 8.4g	54% 20.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Carrots	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	34.8% 139μg	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	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	38.5% 231IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Carrots	Recommended Dietary Allowance
Calcium	69.3% 693mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	49% 3.93mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	45.5% 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	49.4% 346mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	13% 486g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Milk vs Carrots:

• Oat Milk has 2.6 times more Vitamin B2 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 17.7 times more Vitamin A, 6.4 times more Vitamin B3, more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 8.6 times more Vitamin E and 57.4 times more Vitamin K than Oat Milk.
• Both Oat Milk and Raw Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Oat Milk as well as Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oat Milk vs Carrots:

• Oat Milk has 2.9 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 33 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.4 times more Potassium, 2 times more Sodium and 1.3 times more Water than Oat Milk.

Comparison of macro-nutrients per 300 calories:

• Oat Milk has 2.9 times more Fat, 4.8 times more Saturated Fat, 2.3 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate, 61.8 times more Sugars and 2.4 times more Fiber than Oat Milk.
• Both Oat Milk and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Oat Milk as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.