Comparing Nutrients in 1 kilogram Boiled Carrots VS Tangerines, (mandarin oranges), canned, light syrup pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	12% 350kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.88% 0.15g	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	125% 162g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	214% 155g	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	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	947% 8520μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	34% 0.44mg	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	220% 198mg	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	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	30% 300mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	49% 0.44mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	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	23% 780mg	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	4% 60mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	22.4% 831g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Tangerines, (mandarin oranges), canned, light syrup pack:

• Boiled and Drained Carrots have 20.3 times more Vitamin A, 1.2 times more Vitamin B1, 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 Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain 5.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Carrots as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Tangerines, (mandarin oranges), canned, light syrup pack:

• Boiled and Drained Carrots have 4.3 times more Calcium, 1.3 times more Magnesium, 4.8 times more Manganese, 3 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium and 9.7 times more Sodium than Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain 2.6 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 4.3 times more Fiber and 1.7 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain 1.7 times more Energy, 2 times more Carbohydrate and 4.5 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.