Comparing Nutrients in 500 calories Prepared Fortified Instant Oats VS Carrots

Weight per 500 calories

• Prepared Fortified Instant Oats: 735g
• Carrots: 1220g

Prepared Fortified Instant Oats have 1.7 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 500 calories - Prepared Fortified Instant Oats or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	90% 117g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 43.8g	g per day for Men 19-50 years
Fiber	33% 12.5g	90% 34g	38g per day for Men 19-50 years
Protein	31% 17.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Vitamin A	106% 956μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 324μg	58% 232μg	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	80% 72mg	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	3.43% 0.51mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Calcium	59% 588mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	548% 44mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	76% 1.74mg	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	81% 566mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	13% 449mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	16.7% 618g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prepared Fortified Instant Oats vs Carrots:

• Prepared Fortified Instant Oats have 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 10.7 times more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C, 15.6 times more Vitamin E and 54.7 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Prepared Fortified Instant Oats vs Carrots:

• Prepared Fortified Instant Oats have 1.5 times more Calcium, 12 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 30.1 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.7 times more Potassium, 2.3 times more Sodium and 1.7 times more Water than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared Fortified Instant Oats have 3.4 times more Fat, 4.3 times more Saturated Fat, 3.6 times more Omega 3, 2.5 times more Omega 6 and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate, 17.1 times more Sugars, more Fructose and 2.7 times more Fiber than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Prepared Fortified Instant Oats as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.