Comparing Nutrients in 14 ounces Boiled Carrots VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Carrots	Valencia Oranges	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.03% 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	36.3% 47g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	5.4% 3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	376% 3382μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Valencia Oranges	Recommended Dietary Allowance
Calcium	12% 119mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	16.3% 0.15mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Valencia Oranges:

• Boiled and Drained Carrots have 71 times more Vitamin A, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B9 and 13.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Valencia Oranges:

• Boiled and Drained Carrots have 3.8 times more Iron, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Calcium and 2.2 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Valencia Oranges have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 1.4 times more Energy, 16 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.