Comparing Nutrients in 14 ounces Boiled Carrots VS Orange Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Orange Juice Drink	1%	0%	99%

Macro Nutrients

	Boiled Carrots	Orange Juice Drink	Recommended Dietary Allowance
Energy	4.8% 139kcal	7.4% 214kcal	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	41% 53.2g	130g per day for Men 19-50 years
Sugars	19% 13.7g	51.2% 37g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	5.4% 3g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Orange Juice Drink	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	153% 2mg	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	3.97% 16μg	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	66% 59.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	0.53% 0.079mg	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 Juice Drink	Recommended Dietary Allowance
Calcium	12% 119mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	5.44% 217μg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	1.2% 0.028mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Orange Juice Drink:

• Boiled and Drained Carrots have 426 times more Vitamin A, 3.9 times more Vitamin B5, 3.5 times more Vitamin B9, 51.5 times more Vitamin E and more Vitamin K than Orange Juice Drink.
• While Orange Juice Drink contains 5.8 times more Vitamin B1, 9.8 times more Vitamin B2, 7.8 times more Vitamin B3, 3.3 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Orange Juice Drink have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Orange Juice Drink:

• Boiled and Drained Carrots have 15 times more Calcium, 3.1 times more Iron, 3.3 times more Magnesium, 22.1 times more Manganese, 7.5 times more Phosphorus, 5.6 times more Potassium, more Selenium, 29 times more Sodium and 10 times more Zinc than Orange Juice Drink.
• Both Boiled and Drained Carrots and Orange Juice Drink have similar amounts of Copper, Fluoride and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 15 times more Fiber and 3.8 times more Protein than Orange Juice Drink.
• While Orange Juice Drink contains 1.5 times more Energy, 1.6 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Orange Juice Drink have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.