Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Canned Carrots with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	76% 99g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	2.93% 2.13g	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	0.2% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	37.3% 14g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	88% 791μg	122% 1094μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.72% 0.11mg	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	3.2% 12.8μg	11.3% 45.4μg	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	4.25% 3.83mg	0% 0mg	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	7% 1.05mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	56.7% 0.51mg	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	11.3% 0.91mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	209% 4.8mg	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	4.86% 34mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	59.8% 33μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Fortified Instant Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Fortified Instant Oats:

• 5 ounces of Canned Carrots with Salt have 1.4 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 5.2 times more Vitamin K than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain 1.4 times more Vitamin A, 24.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.9 times more Vitamin B5 and 3.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Fortified Instant Oats:

• 5 ounces of Canned Carrots with Salt have 10.4 times more Water than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain 14 times more Calcium, 3.5 times more Copper, 38.6 times more Iron, 16 times more Magnesium, 7.5 times more Manganese, 17.6 times more Phosphorus, 2 times more Potassium, 58 times more Selenium and 9.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Fortified Instant Oats contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.7 times more Sugars than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain 14.5 times more Energy, 36.3 times more Fat, 37.4 times more Saturated Fat, 6.5 times more Omega 3, 31 times more Omega 6, 12.5 times more Carbohydrate, 6.7 times more Fiber and 18.6 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein