Comparing Nutrients in 14 ounces Powder Lemonade VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Energy	51.5% 1492kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 387g	29.2% 38g	130g per day for Men 19-50 years
Sugars	518% 376g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 295g	% 14.2g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	0% 0g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	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	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.15% 5.68g	9.47% 350g	3700g per day for Men 19-50 years

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

• Powder Lemonade has 6.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 4.4 times more Vitamin B1, more Vitamin B2, 7.6 times more Vitamin B3, 4.6 times more Vitamin B5, 5.3 times more Vitamin B6, 3.2 times more Vitamin B9, 4.7 times more Vitamin E and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Lemonade vs Carrots:

• Powder Lemonade has 20.6 times more Magnesium and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.6 times more Iron, 8.9 times more Manganese, 8.8 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Sodium, 2.4 times more Zinc and 61.7 times more Water than Powder Lemonade.
• Both Powder Lemonade and Raw Carrots have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder Lemonade has 9.2 times more Energy, 4.4 times more Fat, 26 times more Omega 3, 4.1 times more Omega 6, 10.2 times more Carbohydrate, 20 times more Sugars and 31.8 times more Fructose than Raw Carrots.
• While Raw Carrots contain 7 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.