Comparing Nutrients in 100 grams Boiled Carrots VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Boiled Carrots	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.4% 0.41g	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	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	0.63% 0.46g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.29g	g per day for Men 19-50 years
Fiber	7.9% 3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	4.23% 2.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	95% 852μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	22.3% 0.29mg	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	11% 44μg	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	4% 3.6mg	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	6.87% 1.03mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	3% 30mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	7.33% 0.066mg	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	74.5% 5.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	24.3% 0.56mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.27% 84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Prepared Fortified Instant Oats:

• Boiled and Drained Carrots have 6.6 times more Vitamin A, more Vitamin C, 14.7 times more Vitamin E and 34.3 times more Vitamin K than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 3.9 times more Vitamin B1, 4.9 times more Vitamin B2, 4.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Prepared Fortified Instant Oats:

• Boiled and Drained Carrots have 3.9 times more Potassium than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 2.7 times more Calcium, 3.9 times more Copper, 17.5 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 7.1 times more Selenium and 3.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Prepared Fortified Instant Oats have similar amounts of Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 7.5 times more Sugars and 1.8 times more Fiber than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 1.9 times more Energy, 7.6 times more Fat, 4.7 times more Omega 6, 1.4 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Prepared Fortified Instant Oats have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.