Comparing Nutrients in 100 grams Carrots VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Carrots	Fortified Instant Oats	Recommended Dietary Allowance
Energy	1.4% 41kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	2.07% 1.5g	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	0.76% 0.55g	0.14% 0.1g	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	% 0.59g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 1g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Carrots	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	93% 835μg	85.8% 772μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	37% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	8% 32μg	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	6.56% 5.9mg	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	4.4% 0.66mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	3.3% 33mg	35% 351mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	147% 3.4mg	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	5% 35mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.24% 8.9g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.7 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 6.9 times more Vitamin K than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 6.7 times more Vitamin B1, 4.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Dry Plain Fortified Instant Oats have similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per 100 g.
• Both Raw Carrots as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Carrots have 9.9 times more Water than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 10.6 times more Calcium, 8 times more Copper, 82.4 times more Iron, 10.7 times more Magnesium, 23.7 times more Manganese, 12.1 times more Phosphorus, 232 times more Selenium, 3.2 times more Sodium and 10.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Dry Plain Fortified Instant Oats have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 3.2 times more Sugars than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 8.8 times more Energy, 28.8 times more Fat, 42.1 times more Saturated Fat, 36 times more Omega 3, 24.5 times more Omega 6, 7.3 times more Carbohydrate, 3.6 times more Fiber and 12.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dry Plain Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.