Comparing Nutrients in 5 ounces Boiled Carrots VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Boiled Carrots	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	103% 133g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	157% 114g	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	0.7% 0.51g	0.39% 0.28g	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	% 0.57g	% 28.3g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 85g	g per day for Men 19-50 years
Fiber	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	134% 1208μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	2.4% 0.031mg	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	4.96% 20μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	0.63% 0.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	39.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	3.1% 0.071mg	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	6.07% 42.5mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Boiled and Drained Carrots have 6 times more Vitamin B1, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 7 times more Vitamin B6 and 9 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 18.2 times more Vitamin B2 than Boiled and Drained Carrots.

Comparing minerals per 5 ounces for Boiled Carrots vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Boiled and Drained Carrots have 10 times more Magnesium, 3.1 times more Manganese, 7.8 times more Potassium, 3.3 times more Zinc and 35.9 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 1.3 times more Calcium, 14.7 times more Copper and 4 times more Phosphorus than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Iron and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 11.1 times more Energy, 6.8 times more Fat, 11.4 times more Carbohydrate and 23.3 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.