Comparing Nutrients in 7 ounces Prepared Fortified Instant Oats VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	13% 9.4g	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% 0g	1.5% 1.1g	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	% 0g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 7.12g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	9.43% 37.7μg	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	0% 0mg	13% 11.7mg	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	0.93% 0.14mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	148% 12mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	12.3% 0.28mg	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	22% 153mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Prepared Fortified Instant Oats vs Carrots:

• 7 ounces of Prepared Fortified Instant Oats have 3.9 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Carrots.
• While 7 oz of Raw Carrots contain 6.4 times more Vitamin A, more Vitamin C, 9.4 times more Vitamin E and 33 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Carrots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Prepared Fortified Instant Oats as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Prepared Fortified Instant Oats vs Carrots:

• 7 ounces of Prepared Fortified Instant Oats have 2.4 times more Calcium, 1.5 times more Copper, 19.9 times more Iron, 2.2 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 50 times more Selenium and 2.6 times more Zinc than Carrots.
• While 7 oz of Raw Carrots contain 5.2 times more Potassium and 1.4 times more Sodium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Carrots contain similar levels of Water per seven ounces.
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium
• 7 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prepared Fortified Instant Oats have 1.7 times more Energy, 4.1 times more Omega 6, 1.2 times more Carbohydrate and 2.5 times more Protein than Carrots.
• While 7 oz of Raw Carrots contain 10.3 times more Sugars and 1.6 times more Fiber than Prepared Fortified Instant Oats.
• 7 ounces of Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Prepared Fortified Instant Oats as well as Raw Carrots provide inadequate amounts of Omega 3 in seven ounces.