Comparing Nutrients in 14 ounces Clementines VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	50.3% 36.4g	19% 13.7g	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	8.98% 6.5g	1.97% 1.43g	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	% 6.3g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 10.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	46.7% 0.61mg	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	24% 95μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	215% 194mg	16% 14.3mg	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	5.3% 0.79mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 119mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	6.95% 0.56mg	17% 1.35mg	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	3.97% 0.091mg	26.7% 0.62mg	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	12% 83.3mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Clementines have 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and 13.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 5.2 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Clementines as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Clementines vs Boiled Carrots:

• Raw Clementines have 2.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Iron, 6.7 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium, 58 times more Sodium and 3.3 times more Zinc than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Clementines have 1.3 times more Energy, 1.5 times more Carbohydrate, 2.7 times more Sugars and 4.6 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Protein per 14 oz.
• Both Raw Clementines as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.