Comparing Nutrients in 14 ounces Frozen Orange Juice Concentrate VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Orange Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Energy	20.3% 587kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	107% 140g	25% 32.6g	130g per day for Men 19-50 years
Sugars	162% 118g	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	41.3% 30g	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	% 26g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 62g	% 10.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	17% 9.53g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	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	76.4% 306μg	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	639% 575mg	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	16% 2.4mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 151mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	1.96% 78.6μg	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	16.4% 1.3mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	34.6% 242mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	73.4% 2496mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	6.5% 240g	9.67% 358g	3700g per day for Men 19-50 years

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

• Frozen Orange Juice Concentrate has 4.2 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6, 5.5 times more Vitamin B9 and 40.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 65.5 times more Vitamin A, 1.7 times more Vitamin E and 34.3 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Orange Juice Concentrate has 1.3 times more Calcium, 3.5 times more Copper, 3.5 times more Magnesium, 2 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Fluoride, 1.3 times more Manganese, 1.8 times more Selenium, 8.3 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Boiled and Drained Carrots have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Orange Juice Concentrate has 4.2 times more Energy, 17 times more Omega 3, 4.3 times more Carbohydrate, 8.6 times more Sugars, 21 times more Fructose and 3.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.