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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	3.43% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.9% 0.65g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	97% 869μg	20.5% 184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	31.6% 0.41mg	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	2.83% 11.3μg	15.6% 62.4μg	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	3.15% 2.83mg	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	6.9% 1.03mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	10.4% 0.094mg	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	9.2% 0.74mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	34.4% 0.79mg	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	4.05% 28.3mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.2% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Prepared 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 Liquids and Salt vs Prepared Fortified Instant Oats:

• 5 ounces of Canned Carrots with Liquids and Salt have 4.7 times more Vitamin A, more Vitamin C, 10.4 times more Vitamin E and 24.5 times more Vitamin K than Prepared Fortified Instant Oats.
• While 5 oz of Prepared Fortified Instant Oats contain 13.7 times more Vitamin B1, 8 times more Vitamin B2, 7.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Copper, 2.8 times more Potassium and 4.9 times more Sodium than Prepared Fortified Instant Oats.
• While 5 oz of Prepared Fortified Instant Oats contain 2.6 times more Calcium, 11.5 times more Iron, 2.9 times more Magnesium, 3.9 times more Phosphorus, 12.5 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Prepared Fortified Instant Oats contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 5.3 times more Sugars than Prepared Fortified Instant Oats.
• While 5 oz of Prepared Fortified Instant Oats contain 3 times more Energy, 7.3 times more Omega 6, 2.2 times more Carbohydrate and 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Prepared Fortified Instant Oats offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in five ounces.