Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Oat Bran	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.8% 0.05mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	14.6% 0.13mg	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	13% 1.03mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	83% 1.9mg	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	5.67% 39.7mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	27.8% 15.3μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5% 185g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cooked Oat Bran:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 2.9 times more Vitamin B3, 4.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• While Cooked Oat Bran contains 8.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.6 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cooked Oat Bran:

• Canned Carrots Solids and Liquids with Salt have 3.1 times more Calcium, 1.6 times more Copper, 1.9 times more Potassium and 240 times more Sodium than Cooked Oat Bran.
• While Cooked Oat Bran contains 1.7 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 6 times more Phosphorus, 19.3 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Oat Bran have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Oat Bran contains 1.7 times more Energy, 5.8 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 5.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Oat Bran have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.