Comparing Nutrients in 7 ounces Boiled Carrots VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	103% 134g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	2.7% 1.96g	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	0.99% 0.71g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 1.96g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	52.7% 20g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	15.3% 0.2mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Quick Oats	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	279% 6.4mg	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	8.5% 59.5mg	110% 768mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.088% 1.33mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.58% 21.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dry Quick Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Dry Quick Oats:

• 7 ounces of Boiled Carrots have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 6.9 times more Vitamin K than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Dry Quick Oats:

• 7 ounces of Boiled Carrots have 86.8 times more Sodium and 8.3 times more Water than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 1.5 times more Calcium, 25.2 times more Copper, 12.8 times more Iron, 12.6 times more Magnesium, 20.8 times more Manganese, 12.9 times more Phosphorus, 1.5 times more Potassium, 36.3 times more Selenium and 13.7 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 3.5 times more Sugars than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 10.8 times more Energy, 36.2 times more Fat, 37 times more Saturated Fat, 100 times more Omega 3, 25.3 times more Omega 6, 8.2 times more Carbohydrate, 3.4 times more Fiber and 17.3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein