Comparing Nutrients in 100 grams Canned Carrots with Salt VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Oat Bran	17%	16%	67%

Macro Nutrients

	Canned Carrots with Salt	Oat Bran	Recommended Dietary Allowance
Energy	0.86% 25kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	7.25% 7.03g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	51% 66.2g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	2% 1.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	40.5% 15.4g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Oat Bran	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	13% 52μg	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	3% 2.7mg	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	4.93% 0.74mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Oat Bran	Recommended Dietary Allowance
Calcium	2.5% 25mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	44.8% 0.4mg	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	8% 0.64mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	245% 5.63mg	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	3.43% 24mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	82% 45.2μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Oat Bran per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Oat Bran:

• 100 grams of Canned Carrots with Salt have more Vitamin A, more Vitamin C and 3.1 times more Vitamin K than Oat Bran.
• While 100 g of Raw Oat Bran contain 65 times more Vitamin B1, 7.3 times more Vitamin B2, 1.7 times more Vitamin B3, 11 times more Vitamin B5, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.4 times more Vitamin E than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Raw Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Oat Bran:

• 100 grams of Canned Carrots with Salt have 60.5 times more Sodium and 14.2 times more Water than Oat Bran.
• While 100 g of Raw Oat Bran contain 2.3 times more Calcium, 3.9 times more Copper, 8.5 times more Iron, 29.4 times more Magnesium, 12.5 times more Manganese, 30.6 times more Phosphorus, 3.2 times more Potassium, 113 times more Selenium and 12 times more Zinc than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 1.7 times more Sugars than Oat Bran.
• While 100 g of Raw Oat Bran contain 9.8 times more Energy, 37 times more Fat, 36.9 times more Saturated Fat, 11 times more Omega 3, 33.5 times more Omega 6, 12 times more Carbohydrate, 10.3 times more Fiber and 27 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein