Comparing Nutrients in 1 kilogram Boiled Carrots VS Canned Tangerines packed in Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Boiled Carrots	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	12% 350kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.24% 0.04g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	122% 88.7g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	947% 8520μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	32.3% 0.42mg	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	12.5% 50μg	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	380% 342mg	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	6.67% 1mg	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	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	30% 300mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	36.7% 0.33mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	14% 0.32mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 895g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Canned Tangerines packed in Juice:

• Boiled and Drained Carrots have 19.8 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.6 times more Vitamin B6, 2.8 times more Vitamin B9, 10.3 times more Vitamin E and more Vitamin K than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 9.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tangerines packed in Juice have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Carrots as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Canned Tangerines packed in Juice:

• Boiled and Drained Carrots have 2.7 times more Calcium, 1.3 times more Iron, 4.8 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 11.6 times more Sodium than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 1.9 times more Copper and 2.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tangerines packed in Juice have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 4.3 times more Fiber and 1.2 times more Protein than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 2.6 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Tangerines packed in Juice have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Carrots as well as Canned Tangerines packed in Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.