Comparing Nutrients in 14 ounces Valencia Oranges VS Cooked Frozen Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.64% 0.52g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	7.42% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	26% 9.92g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	25.6% 0.33mg	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	38.7% 155μg	11% 43.7μg	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	214% 192mg	10% 9.13mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.47% 0.36mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	29% 0.66mg	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	9.64% 67.5mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.7% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cooked Frozen Carrots with Salt:

• Raw Valencia Oranges have 2.9 times more Vitamin B1, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9 and 21.1 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 70.5 times more Vitamin A, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Frozen Carrots, drained with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cooked Frozen Carrots with Salt:

• Boiled Frozen Carrots, drained with Salt contain 2.2 times more Copper, 5.9 times more Iron, 7.3 times more Manganese, 1.8 times more Phosphorus, more Sodium and 5.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Frozen Carrots, drained with Salt have similar amounts of Calcium, Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.3 times more Energy, more Omega 3, 1.5 times more Carbohydrate and 1.8 times more Protein than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 7.2 times more Omega 6 and 1.3 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.