Comparing Nutrients in 14 ounces Canned Vegetable Juice Cocktail VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Boiled Carrots	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	12% 15.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	7.66% 5.56g	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	% 5.44g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 10.7g	g per day for Men 19-50 years
Fiber	5.22% 2g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	21% 83.3μg	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	239% 216mg	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	27% 4.05mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24.2μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	30% 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	14% 1.1mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	10.8% 75.4mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	44.7% 671mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 373g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Vegetable Juice Cocktail vs Boiled Carrots:

• Canned Vegetable Juice Cocktail has 1.5 times more Vitamin B9 and 15.1 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 24.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.2 times more Vitamin K than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Boiled and Drained Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 14 oz.
• Both Canned Vegetable Juice Cocktail 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 Canned Vegetable Juice Cocktail vs Boiled Carrots:

• Canned Vegetable Juice Cocktail has 4 times more Copper and 2.9 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 1.9 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 3.5 times more Selenium and 1.7 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Boiled and Drained Carrots have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Vegetable Juice Cocktail has 3.9 times more Fructose and 1.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Energy, 2.1 times more Carbohydrate and 6 times more Fiber than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Boiled and Drained Carrots have similar amounts of Sugars per 14 oz.
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.