Comparing Nutrients in 7 ounces Muffins, oat bran VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Muffins, oat bran	Carrots	Recommended Dietary Allowance
Energy	18.5% 536kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	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	73.7% 96g	14.6% 19g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	NA	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	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	24% 9.13g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	25% 14g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	44% 177μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	8.73% 1.3mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Carrots	Recommended Dietary Allowance
Calcium	12.5% 125mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	104% 8.33mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	74% 312mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	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	107% 746mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, oat bran vs Carrots:

• Muffins, oat bran have 4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B3 and more Vitamin C than Muffins, oat bran.
• Both Muffins, oat bran and Raw Carrots have similar amounts of Vitamin B6, Vitamin E and Vitamin K per 7 oz.
• Both Muffins, oat bran as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Muffins, oat bran vs Carrots:

• Muffins, oat bran have 1.9 times more Calcium, 7.3 times more Copper, 14 times more Iron, 13.1 times more Magnesium, 18.4 times more Manganese, 10.7 times more Phosphorus, 1.6 times more Potassium, 110 times more Selenium, 5.7 times more Sodium and 7.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.5 times more Water than Muffins, oat bran.

Comparison of macro-nutrients per 7 ounces:

• Muffins, oat bran have 6.6 times more Energy, 30.8 times more Fat, 34 times more Saturated Fat, 229 times more Omega 3, 36.6 times more Omega 6, 5 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 7.5 times more Protein than Raw Carrots.
• Both Muffins, oat bran as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.