Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Canned Carrots with Salt	Cooked Oats	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	6.3% 1.07g	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	18.3% 24g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.74% 0.54g	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	% 0.5g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked 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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0.76% 0.01mg	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	2.98% 12μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Oats	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	50% 1.15mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	18% 2mg	11mg per day for Men 19-50 years
Water	5% 184g	4.5% 166g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 22.4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 32.7 times more Vitamin K than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 4.2 times more Vitamin B1 and 2.3 times more Vitamin B5 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 2.8 times more Calcium, 1.4 times more Copper, 2.6 times more Potassium and 60.5 times more Sodium than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.4 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 13.5 times more Selenium and 3.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Oats contain similar levels of Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 9.2 times more Sugars than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 2.8 times more Energy, 6.8 times more Omega 6, 2.2 times more Carbohydrate and 4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Oats offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in seven ounces.