Comparing Nutrients in 500 calories Oatmeal BreadVS Carrots

Weight per 500 calories

Oatmeal Bread

186g

Carrots

1220g

Oatmeal Bread has 6.6 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Oatmeal Bread or Carrots?

Macros Ratio

Protein Fat Carbs

Oatmeal Bread

13%

15%

72%

Carrots

87%

500 kcal ▼

Macro Nutrients

Oatmeal Breadvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.43%8.18g

Fat

3%2.93g

8.18 gvs2.93 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.1%1.3g

Saturated Fat

1.2%0.39g

1.3 gvs0.39 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g

Omega 3

1.52%0.024g

0.19 gvs0.024 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g

Omega 6

7.17%1.2g

2.98 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69.3%90g

Carbohydrate

90%117g

90 gvs117 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21%15g

Sugars

79.7%58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvs58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

9.25%6.7g

≤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]

NA gvs6.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.2g

NA gvs7.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%43.8g

NA gvs43.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.6%7.43g

Fiber

90%34g

7.43 gvs34 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28%15.6g

Protein

20.3%11.3g

15.6 gvs11.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oatmeal Breadvs Carrots

1.03%9.3μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

9.3 μgvs10183 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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62%0.74mg

Vitamin B1

67%0.8mg

Thiamine

0.74 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.3%0.45mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.45 mgvs0.71 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36.4%5.83mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

5.83 mgvs12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.7%0.63mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

0.63 mgvs3.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.72%0.13mg

Vitamin B6

129%1.7mg

Pyridoxine

0.13 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29%115μg

Vitamin B9

58%232μg

Folates and Folic Acid

115 μgvs232 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.32%0.056μg

Vitamin B12

0%0μg

Cobalamin

0.056 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

80%72mg

Ascorbic acid

0 mgvs72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.95%0.89mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.89 mgvs8.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.32%2.8μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

2.8 μgvs161 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oatmeal Breadvs Carrots

12.3%123mg

Calcium

40.2%402mg

123 mgvs402 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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43%0.39mg

Copper

61%0.55mg

0.39 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.98%39μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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62.7%5mg

Iron

45.7%3.66mg

5 mgvs3.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.4%68.8mg

Magnesium

35%146mg

68.8 mgvs146 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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76%1.75mg

Manganese

76%1.74mg

1.75 mgvs1.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33.5%234mg

Phosphorus

61%427mg

234 mgvs427 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.76%264mg

Potassium

115%3902mg

264 mgvs3902 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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83%45.7μg

Selenium

2.2%1.2μg

45.7 μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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55.4%831mg

Sodium

56%841mg

831 mgvs841 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.2%1.9mg

Zinc

26.6%2.93mg

1.9 mgvs2.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.84%68.2g

Water

29%1077g

68.2 gvs1077 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oatmeal Bread vs Carrots:

Raw Carrots contain 1095.7 times more Vitamin A, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 5.3 times more Vitamin B5, 13.3 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 9 times more Vitamin E and 57.7 times more Vitamin K than Oatmeal Bread.
Both Oatmeal Bread and Raw Carrots have similar amounts of Vitamin B1 per 500 kcal.
Both Oatmeal Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oatmeal Bread vs Carrots:

Oatmeal Bread has 1.4 times more Iron and 37.5 times more Selenium than Raw Carrots.
While Raw Carrots contain 3.3 times more Calcium, 1.4 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 14.8 times more Potassium, 1.5 times more Zinc and 15.8 times more Water than Oatmeal Bread.
Both Oatmeal Bread and Raw Carrots have similar amounts of Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Oatmeal Bread has 2.8 times more Fat, 7.6 times more Omega 3, 2.4 times more Omega 6 and 1.4 times more Protein than Raw Carrots.
While Raw Carrots contain 1.3 times more Carbohydrate, 3.8 times more Sugars and 4.6 times more Fiber than Oatmeal Bread.
Both Oatmeal Bread and Raw Carrots have similar amounts of Energy per 500 kcal.
Both Oatmeal Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oatmeal BreadVS Toasted Oatmeal BreadCarrotsVS Toasted Oatmeal BreadOatmeal BreadVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Oatmeal BreadVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Oatmeal Bread or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: