Comparing Nutrients in 14 ounces Boiled Carrots VS Orange-flavor Drink, Breakfast Type, Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	4.8% 139kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	302% 393g	130g per day for Men 19-50 years
Sugars	19% 13.7g	505% 366g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	5.4% 3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	376% 3382μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	198% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	0.56% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	244% 3.18mg	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	14% 55.6μg	0% 0μg	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% 14.3mg	1018% 916mg	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	27.3% 4.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	12% 119mg	153% 1528mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	1.9% 75.4μg	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	17% 1.35mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	8.63% 0.2mg	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	17% 119mg	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.015% 0.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Orange-flavor Drink, Breakfast Type, Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Orange-flavor Drink, Breakfast Type, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Orange-flavor Drink, Breakfast Type, Powder:

• 14 ounces of Boiled Carrots have 1.4 times more Vitamin A, 66 times more Vitamin B1, 33.1 times more Vitamin B5, more Vitamin B9, more Vitamin E and more Vitamin K than Orange-flavor Drink, Breakfast Type, Powder.
• While 14 oz of Orange-flavor Drink, Breakfast Type, Powder contain 15.5 times more Vitamin B2, 12.4 times more Vitamin B3, 5.2 times more Vitamin B6 and 64.1 times more Vitamin C than Boiled and Drained Carrots.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Orange-flavor Drink, Breakfast Type, Powder:

• 14 ounces of Boiled Carrots have 17 times more Iron, more Magnesium, 3.1 times more Manganese, 1.2 times more Potassium, 3.4 times more Sodium and 644.1 times more Water than Orange-flavor Drink, Breakfast Type, Powder.
• While 14 oz of Orange-flavor Drink, Breakfast Type, Powder contain 12.8 times more Calcium and 5 times more Phosphorus than Boiled and Drained Carrots.
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Iron and Magnesium
• Both Boiled and Drained Carrots as well as Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Fluoride, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 7.5 times more Fiber than Orange-flavor Drink, Breakfast Type, Powder.
• While 14 oz of Orange-flavor Drink, Breakfast Type, Powder contain 11 times more Energy, 12 times more Carbohydrate and 26.8 times more Sugars than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy
• 14 ounces of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.