Comparing Nutrients in 100 grams Frozen Carrots VS Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Oats	17%	16%	67%

Macro Nutrients

	Frozen Carrots	Oats	Recommended Dietary Allowance
Energy	1.24% 36kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	14.3% 2.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	51% 66.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	NA	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	0.43% 0.31g	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	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Oats	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	14% 56μg	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	2.78% 2.5mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Oats	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	69.6% 0.63mg	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	5.5% 0.44mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	214% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.7% 33mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Oats per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Oats:

• 100 grams of Frozen Carrots have more Vitamin A and more Vitamin C than Oats.
• While 100 g of Oats contain 17.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 7.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 100 grams of Oats have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Oats:

• 100 grams of Frozen Carrots have 34 times more Sodium and 11 times more Water than Oats.
• While 100 g of Oats contain 1.5 times more Calcium, 8.5 times more Copper, 10.7 times more Iron, 14.8 times more Magnesium, 28.7 times more Manganese, 15.8 times more Phosphorus, 1.8 times more Potassium, 36.3 times more Selenium and 12 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Oats contain 10.8 times more Energy, 15 times more Fat, 25.9 times more Saturated Fat, 6.5 times more Omega 3, 9.8 times more Omega 6, 8.4 times more Carbohydrate, 3.2 times more Fiber and 21.7 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein