Comparing Nutrients in 7 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	1.7% 49.6kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8.35% 2.67g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	106% 138g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	4.1% 2.98g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	52.2% 20g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	123% 1107μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.2% 0.16mg	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	4.47% 18μg	16% 63.5μg	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	5.95% 5.36mg	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	9.8% 1.47mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	79.4% 0.71mg	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	16% 1.27mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	292% 6.7mg	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	6.8% 47.6mg	120% 839mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	83.7% 46μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	45.3% 5mg	11mg per day for Men 19-50 years
Water	5% 184g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Fortified Instant Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Fortified Instant Oats:

• 7 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 7 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.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Fortified Instant Oats:

• 7 ounces of Canned Carrots with Salt have 10.4 times more Water than Fortified Instant Oats.
• While 7 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 seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Sugars than Fortified Instant Oats.
• While 7 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.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein