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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oats	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	28.3% 4.8g	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% 132g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oats	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18% 0.24mg	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	3.97% 16μg	27.8% 111μg	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	Oats	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	138% 1.24mg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	424% 9.76mg	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	5.67% 39.7mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	25% 851mg	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	31.8% 476mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	5% 185g	0.44% 16.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A and more Vitamin C than Oats.
• While 7 oz of Oats contain 40.2 times more Vitamin B1, 5.1 times more Vitamin B2, 2.3 times more Vitamin B3, 9.7 times more Vitamin B5 and 7 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oats provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Oats have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Oats 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 Oats:

• 7 ounces of Canned Carrots with Liquids and Salt have 120 times more Sodium and 11.3 times more Water than Oats.
• While 7 oz of Oats contain 1.7 times more Calcium, 6.1 times more Copper, 9.1 times more Iron, 19.7 times more Magnesium, 10.9 times more Manganese, 26.2 times more Phosphorus, 2.5 times more Potassium, 63.5 times more Selenium and 13.7 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 oz of Oats contain 16.9 times more Energy, 49.3 times more Fat, 48.7 times more Saturated Fat, 13.9 times more Omega 3, 43.3 times more Omega 6, 12.3 times more Carbohydrate, 5.9 times more Fiber and 29.1 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