Comparing Nutrients in 100 calories Carrots VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 100 calories

• Carrots: 244g
• Orange-grapefruit juice, canned or bottled, unsweetened: 233g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Carrots or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Carrots	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	18.4% 24g	130g per day for Men 19-50 years
Sugars	16% 11.6g	32.7% 23.7g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	226% 2037μg	1.55% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	8.14% 32.6μg	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	16% 14.4mg	75% 67.7mg	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	10.7% 1.6mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.6% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	1.7% 0.04mg	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	12% 85.4mg	4.65% 32.6mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	0.42% 0.23μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0.47% 6.98mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	5.82% 215g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Carrots have 146 times more Vitamin A, 1.2 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 6.3 times more Vitamin B6, 1.4 times more Vitamin B9, 4.9 times more Vitamin E and 138.4 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 4.7 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Carrots have 4.3 times more Calcium, 1.3 times more Magnesium, 8.8 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 24.1 times more Sodium and 3.6 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.6 times more Copper and 1.5 times more Iron than Raw Carrots.
• Both Raw Carrots and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Water per 100 kcal.
• Both Raw Carrots as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 7.5 times more Omega 6, 29.4 times more Fiber and 1.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 2 times more Sugars than Raw Carrots.
• Both Raw Carrots and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Carrots as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.