Comparing Nutrients in 1 kilogram Boiled Carrots VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Carrots	Oranges	Recommended Dietary Allowance
Energy	12% 350kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	90% 118g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	129% 94g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oranges	Recommended Dietary Allowance
Vitamin A	947% 8520μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	46% 0.6mg	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	35% 140μg	75% 300μg	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	40% 36mg	591% 532mg	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	68.7% 10.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	11% 0.25mg	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	43% 300mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.4% 868g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 77.5 times more Vitamin A, 2.3 times more Vitamin B3, 2.6 times more Vitamin B6, 5.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B9 and 14.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Oranges:

• Boiled and Drained Carrots have 3.4 times more Iron, 6.2 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium and 2.6 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.3 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.3 times more Energy, 1.4 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Oranges have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.