Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Canned Carrots with Salt	Dry Quick Oats	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	25.7% 4.37g	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	103% 134g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	52.7% 20g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry Quick Oats	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	94% 0.85mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	279% 6.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.088% 1.33mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	5% 184g	0.58% 21.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dry Quick Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Dry Quick 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 Dry Quick Oats:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 4.9 times more Vitamin K than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 25.6 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 8.3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Quick Oats provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Dry Quick Oats:

• 7 ounces of Canned Carrots with Salt have 362.3 times more Sodium and 8.6 times more Water than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 1.8 times more Calcium, 4.1 times more Copper, 6.8 times more Iron, 15.8 times more Magnesium, 7.2 times more Manganese, 16.1 times more Phosphorus, 2 times more Potassium, 63.5 times more Selenium and 10.5 times more Zinc than Drained Canned Carrots with Salt.
• 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 2.5 times more Sugars than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 15.2 times more Energy, 34.3 times more Fat, 30.8 times more Saturated Fat, 9.1 times more Omega 3, 27.8 times more Omega 6, 12.2 times more Carbohydrate, 6.7 times more Fiber and 20.5 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