Comparing Nutrients in 1 kilogram Carrots VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Carrots	Canned Carrot Juice	Recommended Dietary Allowance
Energy	14% 410kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	71.4% 93g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	54% 39g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	21% 8g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	10% 40μg	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	65.6% 59mg	94% 85mg	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	44% 6.6mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	33% 330mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	56.5% 1.3mg	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	50% 350mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24% 883g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Canned Carrot Juice:

• Raw Carrots have 2.5 times more Vitamin B3 and 4.8 times more Vitamin B9 than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 1.8 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Canned Carrot Juice have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin K per 1 kg.
• Both Raw Carrots as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Canned Carrot Juice:

• Raw Carrots have 1.4 times more Calcium and 1.3 times more Zinc than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.5 times more Iron and 6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Canned Carrot Juice have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.2 times more Sugars and 3.5 times more Fiber than Canned Carrot Juice.
• Both Raw Carrots and Canned Carrot Juice have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Carrots as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.