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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oat Flour	15%	20%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oat Flour	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.97% 3.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	37% 6.32g	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	100% 130g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	2.2% 1.6g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34% 13g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oat Flour	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	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19% 0.25mg	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	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	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	9.26% 1.4mg	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 Flour	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	96% 0.87mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	347% 7.98mg	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	128% 897mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	5% 185g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Oat Flour 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 Flour:

• 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 Flour.
• While 7 oz of Partially Debranned Oat Flour contain 36.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oat Flour provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Oat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Partially Debranned Oat Flour 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 Flour:

• 7 ounces of Canned Carrots with Liquids and Salt have 12.6 times more Sodium and 10.9 times more Water than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 1.8 times more Calcium, 4.2 times more Copper, 7.7 times more Iron, 16 times more Magnesium, 8.9 times more Manganese, 22.6 times more Phosphorus, 2.1 times more Potassium, 85 times more Selenium and 11 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 3.1 times more Sugars than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 17.6 times more Energy, 65.1 times more Fat, 64.3 times more Saturated Fat, 18.1 times more Omega 3, 56.9 times more Omega 6, 12.2 times more Carbohydrate, 3.6 times more Fiber and 25.3 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