Comparing Nutrients in 14 ounces Frozen Orange Juice Concentrate VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Orange Juice Concentrate	Carrots	Recommended Dietary Allowance
Energy	20.3% 587kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 140g	29.2% 38g	130g per day for Men 19-50 years
Sugars	162% 118g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 62g	% 14.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	29.2% 11g	38g per day for Men 19-50 years
Protein	17% 9.53g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Carrots	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	368% 3314μg	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	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76.4% 306μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Carrots	Recommended Dietary Allowance
Calcium	15% 151mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.96% 78.6μg	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	73.4% 2496mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	6.5% 240g	9.47% 350g	3700g per day for Men 19-50 years

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

• Frozen Orange Juice Concentrate has 4.2 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6, 4.1 times more Vitamin B9 and 24.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 64.2 times more Vitamin A and 33 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Raw Carrots have similar amounts of Vitamin B3 and Vitamin E per 14 oz.
• Both Frozen Orange Juice Concentrate as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Orange Juice Concentrate has 1.3 times more Copper, 2.9 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Raw Carrots have similar amounts of Calcium, Iron and Manganese per 14 oz.
• Both Frozen Orange Juice Concentrate as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Orange Juice Concentrate has 3.6 times more Energy, 8.5 times more Omega 3, 3.7 times more Carbohydrate, 6.3 times more Sugars, 13.7 times more Fructose and 2.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.8 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.