Comparing Nutrients in 500 calories Muffins, oat bran VS Carrots

Weight per 500 calories

• Muffins, oat bran: 185g
• Carrots: 1220g

Muffins, oat bran have 6.6 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Muffins, oat bran or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Muffins, oat bran	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	69% 89.4g	90% 117g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	90% 34g	38g per day for Men 19-50 years
Protein	23% 13g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.86% 0.78mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	41.2% 165μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.77% 0.019μg	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	8.15% 1.22mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Carrots	Recommended Dietary Allowance
Calcium	11.7% 117mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	97% 7.78mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	69.2% 291mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	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	99% 696mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	48.5% 728mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	1.75% 65g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Muffins, oat bran vs Carrots:

• Raw Carrots contain more Vitamin A, 1.7 times more Vitamin B1, 4 times more Vitamin B2, 15.4 times more Vitamin B3, 1.8 times more Vitamin B5, 5.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 6.6 times more Vitamin E and 6.7 times more Vitamin K than Muffins, oat bran.
• Both Muffins, oat bran as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Muffins, oat bran vs Carrots:

• Muffins, oat bran have 2.1 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus and 16.7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 3.4 times more Calcium, 4.2 times more Potassium and 16.6 times more Water than Muffins, oat bran.
• Both Muffins, oat bran and Raw Carrots have similar amounts of Copper, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, oat bran have 4.7 times more Fat, 5.2 times more Saturated Fat, 34.8 times more Omega 3 and 5.6 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate, 3.8 times more Sugars and 4 times more Fiber than Muffins, oat bran.
• Both Muffins, oat bran and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Muffins, oat bran as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.