Comparing Nutrients in 7 ounces Carrots VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Carrots	Oat Bran Bagels	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	81.4% 106g	130g per day for Men 19-50 years
Sugars	13% 9.4g	4.46% 3.23g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	48.6% 194μg	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	13% 11.7mg	0.44% 0.4mg	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	8.73% 1.3mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	74.5% 1.7mg	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	9.92% 69.5mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.76% 65.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Oat Bran Bagels:

• Raw Carrots have 835 times more Vitamin A, 3.2 times more Vitamin B6, 29.5 times more Vitamin C, 2 times more Vitamin E and 33 times more Vitamin K than Oat Bran Bagels.
• While Oat Bran Bagels contain 5 times more Vitamin B1, 5.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.2 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Oat Bran Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Oat Bran Bagels:

• Raw Carrots have 2.8 times more Calcium, 2.8 times more Potassium and 2.7 times more Water than Oat Bran Bagels.
• While Oat Bran Bagels contain 3.4 times more Copper, 10.3 times more Iron, 2.6 times more Magnesium, 6 times more Manganese, 3.1 times more Phosphorus, 342 times more Selenium, 8.6 times more Sodium and 3.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2.9 times more Sugars than Oat Bran Bagels.
• While Oat Bran Bagels contain 6.2 times more Energy, 5 times more Fat, 11 times more Omega 3, 4.7 times more Omega 6, 5.6 times more Carbohydrate, 1.3 times more Fiber and 11.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Oat Bran Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.