Comparing Nutrients in 14 ounces Powder Lemonade VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Powder Lemonade	Boiled Carrots	Recommended Dietary Allowance
Energy	51.5% 1492kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 387g	25% 32.6g	130g per day for Men 19-50 years
Sugars	518% 376g	19% 13.7g	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	96% 69.5g	1.97% 1.43g	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	% 11g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 295g	% 10.7g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	0% 0g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	46.7% 0.61mg	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	5.95% 24μg	14% 55.6μg	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	176% 158mg	16% 14.3mg	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	3.7% 0.56mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	9.43% 0.75mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	26.7% 0.62mg	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	2.27% 16mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.15% 5.68g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Lemonade vs Boiled Carrots:

• Powder Lemonade has 11.1 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 4.4 times more Vitamin B1, more Vitamin B2, 5 times more Vitamin B3, 3.9 times more Vitamin B5, 5.9 times more Vitamin B6, 2.3 times more Vitamin B9, 7.4 times more Vitamin E and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Lemonade vs Boiled Carrots:

• Powder Lemonade has 2.6 times more Copper and 24.7 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Calcium, 1.8 times more Iron, 9.7 times more Manganese, 7.5 times more Phosphorus, 1.6 times more Potassium, 2 times more Zinc and 63.1 times more Water than Powder Lemonade.
• Both Powder Lemonade and Boiled and Drained Carrots have similar amounts of Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder Lemonade has 10.7 times more Energy, 5.8 times more Fat, 52 times more Omega 3, 4.7 times more Omega 6, 11.9 times more Carbohydrate, 27.4 times more Sugars and 48.6 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.5 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.