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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oat Bran	17%	16%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oat Bran	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	31% 5.25g	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	101% 131g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.97% 2.88g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	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	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25% 0.33mg	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	25.8% 103μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oat Bran	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	89% 0.8mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	486% 11mg	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	208% 1457mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	5% 185g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oat Bran per 7 oz

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 3.1 times more Vitamin K than Oat Bran.
• While 7 oz of Raw Oat Bran contain 61.6 times more Vitamin B1, 8.1 times more Vitamin B2, 2.2 times more Vitamin B3, 10.7 times more Vitamin B5, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9 and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 60 times more Sodium and 14.2 times more Water than Oat Bran.
• While 7 oz of Raw Oat Bran contain 1.9 times more Calcium, 3.9 times more Copper, 10.4 times more Iron, 26.1 times more Magnesium, 12.5 times more Manganese, 36.7 times more Phosphorus, 3.3 times more Potassium, 113 times more Selenium and 10.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Sugars than Oat Bran.
• While 7 oz of Raw Oat Bran contain 10.7 times more Energy, 50.2 times more Fat, 53.1 times more Saturated Fat, 15.1 times more Omega 3, 47.2 times more Omega 6, 12.3 times more Carbohydrate, 8.6 times more Fiber and 29.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein