Comparing Nutrients in 14 ounces Boiled Carrots VS Lemonade, frozen concentrate, white

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Lemonade, frozen concentrate, white	0%	3%	97%

Macro Nutrients

	Boiled Carrots	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Energy	4.8% 139kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.98% 0.17g	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	152% 198g	130g per day for Men 19-50 years
Sugars	19% 13.7g	243% 176g	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	99% 71.4g	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	% 64.7g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 38.5g	g per day for Men 19-50 years
Fiber	31.3% 12g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	5.4% 3g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	6.1% 0.079mg	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	6.95% 27.8μg	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	57.8% 52mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Calcium	12% 119mg	2.78% 27.8mg	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	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	17% 1.35mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	2.24% 0.052mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.67% 358g	5.26% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Lemonade, frozen concentrate, white:

• Boiled and Drained Carrots have more Vitamin A, 3.3 times more Vitamin B1, more Vitamin B2, 5.9 times more Vitamin B3, 2 times more Vitamin B5, 7.7 times more Vitamin B6, 2 times more Vitamin B9, 11.4 times more Vitamin E and 68.5 times more Vitamin K than Lemonade, frozen concentrate, white.
• While Lemonade, frozen concentrate, white contains 3.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Lemonade, frozen concentrate, white:

• Boiled and Drained Carrots have 4.3 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 11.9 times more Manganese, 4.3 times more Phosphorus, 3.3 times more Potassium, 1.8 times more Selenium, 8.3 times more Sodium, 5 times more Zinc and 1.8 times more Water than Lemonade, frozen concentrate, white.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 10 times more Fiber and 3.5 times more Protein than Lemonade, frozen concentrate, white.
• While Lemonade, frozen concentrate, white contains 5.6 times more Energy, 17 times more Omega 3, 6.1 times more Carbohydrate, 12.9 times more Sugars and 50 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Lemonade, frozen concentrate, white have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.