Comparing Nutrients in 14 ounces Grapefruit, sections, canned, water pack, solids and liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Grapefruit, sections, canned, water pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	4.93% 143kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	25% 32.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, water pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.18% 0.99mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	8.93% 35.7μg	14% 55.6μg	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	96% 86.5mg	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	2.4% 0.36mg	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

	Grapefruit, sections, canned, water pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	20.3% 1.63mg	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	1.2% 0.028mg	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	5.67% 39.7mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.64% 357g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit, sections, canned, water pack, solids and liquids VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Grapefruit, sections, canned, water pack, solids and liquids versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids vs Boiled Carrots:

• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids have 6.1 times more Vitamin C than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.6 times more Vitamin B9, 11.4 times more Vitamin E and more Vitamin K than Grapefruit, sections, canned, water pack, solids and liquids.
• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Grapefruit, sections, canned, water pack, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Grapefruit, sections, canned, water pack, solids and liquids vs Boiled Carrots:

• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids have 3.9 times more Copper and 1.2 times more Iron than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 2 times more Calcium, 22.1 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium and 29 times more Sodium than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Grapefruit, sections, canned, water pack, solids and liquids and Boiled Carrots contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Manganese and Phosphorus
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Grapefruit, sections, canned, water pack, solids and liquids as well as Boiled and Drained Carrots lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids have 2.5 times more Sugars than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 7.5 times more Fiber than Grapefruit, sections, canned, water pack, solids and liquids.
• Both Grapefruit, sections, canned, water pack, solids and liquids and Boiled Carrots offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Fiber
• Both Grapefruit, sections, canned, water pack, solids and liquids as well as Boiled and Drained Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.