Comparing Nutrients in 14 ounces Canned Carrot Juice VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Carrot Juice	Carrots	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	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	28.3% 37g	29.2% 38g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	NA	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Carrots	Recommended Dietary Allowance
Vitamin A	422% 3794μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.58% 1.53mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	3.97% 16μg	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	37.5% 33.7mg	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	30.7% 4.6mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Carrots	Recommended Dietary Allowance
Calcium	9.53% 95mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20.3% 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	23% 1.83mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	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	24% 167mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	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	17.5% 262mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.53% 353g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrot Juice vs Carrots:

• Canned Carrot Juice has 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 2.5 times more Vitamin B3 and 4.8 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice and Raw Carrots have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin K per 14 oz.
• Both Canned Carrot Juice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrot Juice vs Carrots:

• Canned Carrot Juice has 1.5 times more Iron and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium and 1.3 times more Zinc than Canned Carrot Juice.
• Both Canned Carrot Juice and Raw Carrots have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots contain 3.5 times more Fiber than Canned Carrot Juice.
• Both Canned Carrot Juice and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Canned Carrot Juice as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.