Comparing Nutrients in 500 calories Cooked Oats VS Carrots

Weight per 500 calories

• Cooked Oats: 704g
• Carrots: 1220g

Cooked Oats have 1.7 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cooked Oats or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Oats	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	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	65% 84.5g	90% 117g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	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	% 1.76g	% 43.8g	g per day for Men 19-50 years
Fiber	31.5% 12g	90% 34g	38g per day for Men 19-50 years
Protein	32% 18g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	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	10.6% 42.3μg	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	3.76% 0.56mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Carrots	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	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	77.5% 542mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	16% 589g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Oats vs Carrots:

• Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 6.3 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B5, 47.8 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 14.3 times more Vitamin E and 76.2 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Oats vs Carrots:

• Boiled Regular Oats have 12.9 times more Fluoride, 1.7 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 31.2 times more Selenium and 2.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.3 times more Calcium, 7.9 times more Potassium, 29.9 times more Sodium and 1.8 times more Water than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 3.7 times more Fat, 5.6 times more Saturated Fat, 5.2 times more Omega 3, 3.1 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate, 30.4 times more Sugars, more Fructose and 2.9 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Boiled Regular Oats as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.