Comparing Nutrients in 7 ounces Frozen Carrots VS Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Oats	17%	16%	67%

Macro Nutrients

	Frozen Carrots	Oats	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	12% 15.7g	101% 132g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Oats	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Oats	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	11% 0.87mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	25% 851mg	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	9% 135mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Oats per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Oats:

• 7 ounces of Frozen Carrots have more Vitamin A and more Vitamin C than Oats.
• While 7 oz of Oats contain 17.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 7.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 7 ounces of Oats have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Oats:

• 7 ounces of Frozen Carrots have 34 times more Sodium and 11 times more Water than Oats.
• While 7 oz of Oats contain 1.5 times more Calcium, 8.5 times more Copper, 10.7 times more Iron, 14.8 times more Magnesium, 28.7 times more Manganese, 15.8 times more Phosphorus, 1.8 times more Potassium, 36.3 times more Selenium and 12 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oats contain 10.8 times more Energy, 15 times more Fat, 25.9 times more Saturated Fat, 6.5 times more Omega 3, 9.8 times more Omega 6, 8.4 times more Carbohydrate, 3.2 times more Fiber and 21.7 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein