Comparing Nutrients in 100 grams Boiled Carrots VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Boiled Carrots	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	1.2% 35kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	12% 8.84g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	5.15% 0.067mg	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	3.5% 14μg	13.3% 53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	0.33% 0.3mg	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	6.87% 1.03mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	3% 30mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	25.2% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	44.4% 1.02mg	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	4.3% 30mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	4.53% 154mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Toasted Oatmeal Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Toasted Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Toasted Oatmeal Bread:

• 100 grams of Boiled Carrots have 170.4 times more Vitamin A, 2.3 times more Vitamin B6, 12 times more Vitamin C, 1.9 times more Vitamin E and 8.1 times more Vitamin K than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 5.3 times more Vitamin B1, 5.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 3.8 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Toasted Oatmeal Bread provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Toasted Oatmeal Bread:

• 100 grams of Boiled Carrots have 1.5 times more Potassium and 2.9 times more Water than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 2.4 times more Calcium, 13.4 times more Copper, 8.6 times more Iron, 4.1 times more Magnesium, 6.6 times more Manganese, 4.6 times more Phosphorus, 38.1 times more Selenium, 8.4 times more Sodium and 5.6 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Oatmeal Bread contain 8.3 times more Energy, 26.7 times more Fat, 25.5 times more Saturated Fat, 108 times more Omega 3, 20 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein