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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Oat Milk	14%	15%	71%

Macro Nutrients

	Canned Carrots with Salt	Oat Milk	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	1.76% 0.3g	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	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.14% 0.1g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Oat Milk	Recommended Dietary Allowance
Vitamin A	62% 558μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	0% 0mg	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	1.2% 4.8μg	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	6.87% 41.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.93% 0.74mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Oat Milk	Recommended Dietary Allowance
Calcium	2.5% 25mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	11% 0.1mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	21.7% 0.5mg	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	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.34% 86.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Oat Milk 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 Milk:

• 100 grams of Canned Carrots with Salt have 9 times more Vitamin A, 2.8 times more Vitamin B3, more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 7.4 times more Vitamin E and 32.7 times more Vitamin K than Oat Milk.
• While 100 g of Oat Milk contain 5.6 times more Vitamin B1, 6.7 times more Vitamin B2 and more Vitamin D than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin D
• 100 grams of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Oat Milk have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Canned Carrots with Salt have 3.6 times more Potassium and 5.4 times more Sodium than Oat Milk.
• While 100 g of Oat Milk contain 4.9 times more Calcium, 2.6 times more Magnesium, 2.6 times more Phosphorus, 10.8 times more Selenium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Oat Milk contain similar levels of Copper, Iron, Manganese and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 24.8 times more Sugars than Oat Milk.
• While 100 g of Oat Milk contain 1.8 times more Carbohydrate and 3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Oat Milk offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.