Comparing Nutrients in 5 ounces Oats VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oats	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	19% 551kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.85% 3.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	42.8% 24g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Oats	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	3.2% 12.8μg	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	4.25% 3.83mg	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	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	16.4% 0.15mg	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	83.6% 6.7mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	106% 741mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	3.56% 132g	3700g per day for Men 19-50 years

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

• Oats have 42.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 10 times more Vitamin B5 and 6.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A and more Vitamin C than Oats.
• Both Oats and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Oats as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Oats have 2.2 times more Calcium, 6 times more Copper, 7.4 times more Iron, 22.1 times more Magnesium, 10.9 times more Manganese, 21.8 times more Phosphorus, 2.4 times more Potassium, 63.5 times more Selenium and 15.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 121 times more Sodium and 11.3 times more Water than Oats.

Comparison of macro-nutrients per 5 ounces:

• Oats have 15.6 times more Energy, 36.3 times more Fat, 33.8 times more Saturated Fat, 10.1 times more Omega 3, 30.7 times more Omega 6, 12 times more Carbohydrate, 7.1 times more Fiber and 26.4 times more Protein than Drained Canned Carrots with Salt.
• Both Oats as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.