Comparing Nutrients in 14 ounces Oranges with Peel VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oranges with Peel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47% 18g	19% 7.14g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	34% 0.44mg	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	29.8% 119μg	7.94% 31.8μg	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	313% 282mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	45.4% 0.41mg	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	39.7% 3.18mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	12.5% 87.3mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Canned Carrots with Liquids and Salt:

• Raw Oranges with Peel have 5.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B5, 3.8 times more Vitamin B9 and 35.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 47.2 times more Vitamin A than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Oranges with Peel as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges with Peel vs Canned Carrots with Liquids and Salt:

• Raw Oranges with Peel have 2.3 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Copper, 120 times more Sodium and 2.6 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges with Peel have 2.7 times more Energy, 2 times more Omega 3, 2.9 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Oranges with Peel as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.