Comparing Nutrients in 1 kilogram Carrots VS Lemon

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Lemon	10%	6%	84%

Macro Nutrients

	Carrots	Lemon	Recommended Dietary Allowance
Energy	14% 410kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	3.7% 0.63g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	34.5% 25g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Carrots	Lemon	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	61.5% 0.8mg	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	27.5% 110μg	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	589% 530mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Lemon	Recommended Dietary Allowance
Calcium	33% 330mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	41% 0.37mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	13% 0.3mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24% 883g	24% 890g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Lemon:

• Raw Carrots have 835 times more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 9.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9, 4.4 times more Vitamin E and more Vitamin K than Raw Lemons Without Peel.
• While Raw Lemons Without Peel contain 9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Lemons Without Peel have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Lemon:

• Raw Carrots have 1.3 times more Calcium, 1.2 times more Copper, 1.5 times more Magnesium, 4.8 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium, 34.5 times more Sodium and 4 times more Zinc than Raw Lemons Without Peel.
• While Raw Lemons Without Peel contain 2 times more Iron than Raw Carrots.
• Both Raw Carrots and Raw Lemons Without Peel have similar amounts of Water per 1 kg.
• Both Raw Carrots as well as Raw Lemons Without Peel have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.4 times more Energy and 1.9 times more Sugars than Raw Lemons Without Peel.
• While Raw Lemons Without Peel contain 13 times more Omega 3 than Raw Carrots.
• Both Raw Carrots and Raw Lemons Without Peel have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Carrots as well as Raw Lemons Without Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.