Comparing Nutrients in 1 kilogram Boiled Carrots VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	12% 350kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.94% 0.5g	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	101% 131g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	174% 127g	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	88% 63.7g	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	% 62.8g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	2.63% 1g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	30.8% 0.4mg	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	60% 240μg	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	1.1% 1mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	30% 300mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	23.3% 0.21mg	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	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	41.3% 0.95mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Bottled Pomegranate Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Bottled Pomegranate Juice:

• 1 kilogram of Boiled Carrots has more Vitamin A, 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B6, 36 times more Vitamin C, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 1.7 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Bottled Pomegranate Juice:

• 1 kilogram of Boiled Carrots has 2.7 times more Calcium, 3.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus and 6.4 times more Sodium than Bottled Pomegranate Juice.
• Both Boiled Carrots and Bottled Pomegranate Juice contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 30 times more Fiber than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 1.6 times more Carbohydrate, 3.7 times more Sugars and 17.7 times more Fructose than Boiled and Drained Carrots.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.