Comparing Nutrients in 1 kilogram Canned Carrots VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Carrots	Florida Oranges	Recommended Dietary Allowance
Energy	8.62% 250kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	88.8% 115g	130g per day for Men 19-50 years
Sugars	34.2% 25g	126% 91g	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	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Florida Oranges	Recommended Dietary Allowance
Vitamin A	620% 5580μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	39.2% 0.51mg	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	22.5% 90μg	42.5% 170μg	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	30% 27mg	500% 450mg	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	49.3% 7.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Florida Oranges	Recommended Dietary Allowance
Calcium	25% 250mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	43.3% 0.39mg	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	80% 6.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	10.4% 0.24mg	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	34.3% 240mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25% 930g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots vs Florida Oranges:

• 1 kilogram of Canned Carrots has 50.7 times more Vitamin A, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 4.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 16.7 times more Vitamin C than Canned Carrots Solids.
• 1 kilogram of Canned Carrots have insufficient amounts of Vitamin B1
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots vs Florida Oranges:

• 1 kilogram of Canned Carrots has 2.7 times more Copper, 7.1 times more Iron, 18.8 times more Manganese, 2 times more Phosphorus, more Sodium and 3.3 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.7 times more Calcium than Canned Carrots Solids.
• Both Canned Carrots and Florida Oranges contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrots lack sufficient amounts of Magnesium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Carrots Solids as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Florida Oranges contains 2.1 times more Carbohydrate, 3.7 times more Sugars and 1.6 times more Fiber than Canned Carrots Solids.
• Both Canned Carrots Solids as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.