Comparing Nutrients in 1 kilogram Canned Carrot Juice VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Carrot Juice	Carrots	Recommended Dietary Allowance
Energy	13.8% 400kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	71.4% 93g	73.7% 96g	130g per day for Men 19-50 years
Sugars	54% 39g	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	NA	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	21% 8g	73.7% 28g	38g per day for Men 19-50 years
Protein	17% 9.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Carrots	Recommended Dietary Allowance
Vitamin A	1062% 9560μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	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	10% 40μg	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	94% 85mg	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	77.3% 11.6mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	57.5% 4.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	60% 420mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	86% 2920mg	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	44% 660mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 889g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrot Juice vs Carrots:

• Canned Carrot Juice has 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 2.5 times more Vitamin B3 and 4.8 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice and Raw Carrots have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin K per 1 kg.
• Both Canned Carrot Juice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrot Juice vs Carrots:

• Canned Carrot Juice has 1.5 times more Iron and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium and 1.3 times more Zinc than Canned Carrot Juice.
• Both Canned Carrot Juice and Raw Carrots have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots contain 3.5 times more Fiber than Canned Carrot Juice.
• Both Canned Carrot Juice and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 kg.
• Both Canned Carrot Juice as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.