Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	31.4% 41g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	55.7% 40.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	270% 2433μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.02% 0.091mg	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	7.94% 31.8μg	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	8.8% 7.94mg	128% 115mg	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	19.3% 2.9mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	33.5% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25.8% 2.06mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	2.93% 0.067mg	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	11.3% 79.4mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Canned Carrots Solids and Liquids with Salt have 102.2 times more Vitamin A, 1.3 times more Vitamin B3, 4.9 times more Vitamin B6, 5.2 times more Vitamin E and 98 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 2.9 times more Vitamin B1, 1.8 times more Vitamin B9 and 14.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Canned Carrots Solids and Liquids with Salt have 3.9 times more Calcium, 1.4 times more Copper, 26.5 times more Manganese, 1.4 times more Phosphorus, 80 times more Sodium and 4.1 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Canned Carrots Solids and Liquids with Salt and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Iron, Magnesium, Potassium and Water per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 18 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.9 times more Energy, 1.9 times more Carbohydrate and 4.1 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Protein per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.