Comparing Nutrients in 1 kilogram Powder Lemonade VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Energy	130% 3760kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	751% 976g	73.7% 96g	130g per day for Men 19-50 years
Sugars	1306% 947g	65.4% 47.4g	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	241% 175g	7.6% 5.5g	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	% 27.5g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 744g	% 36g	g per day for Men 19-50 years
Fiber	10.5% 4g	73.7% 28g	38g per day for Men 19-50 years
Protein	0% 0g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	47.5% 190μg	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	443% 399mg	65.6% 59mg	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	9.33% 1.4mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Carrots	Recommended Dietary Allowance
Calcium	20% 200mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	23.8% 1.9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	588% 2470mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	62% 1.43mg	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	5.7% 40mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Lemonade vs Carrots:

• Powder Lemonade has 6.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 4.4 times more Vitamin B1, more Vitamin B2, 7.6 times more Vitamin B3, 4.6 times more Vitamin B5, 5.3 times more Vitamin B6, 3.2 times more Vitamin B9, 4.7 times more Vitamin E and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Lemonade vs Carrots:

• Powder Lemonade has 20.6 times more Magnesium and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.6 times more Iron, 8.9 times more Manganese, 8.8 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Sodium, 2.4 times more Zinc and 61.7 times more Water than Powder Lemonade.
• Both Powder Lemonade and Raw Carrots have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Powder Lemonade has 9.2 times more Energy, 4.4 times more Fat, 26 times more Omega 3, 4.1 times more Omega 6, 10.2 times more Carbohydrate, 20 times more Sugars and 31.8 times more Fructose than Raw Carrots.
• While Raw Carrots contain 7 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.