Comparing Nutrients in 1 kilogram Clementines VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Energy	16.2% 470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	127% 92g	47.6% 34.5g	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	22.6% 16.4g	4.97% 3.6g	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	% 16g	% 4g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 27g	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	15% 8.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	118% 1.53mg	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	60% 240μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	40% 36mg	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	13.3% 2mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Calcium	30% 300mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	17.5% 1.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	67.4% 1.55mg	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	30% 210mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Clementines vs Boiled Carrots:

• Raw Clementines have 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and 13.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 5.2 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Clementines as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Boiled Carrots:

• Raw Clementines have 2.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Iron, 6.7 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium, 58 times more Sodium and 3.3 times more Zinc than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Calcium, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Clementines have 1.3 times more Energy, 1.5 times more Carbohydrate, 2.7 times more Sugars and 4.6 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Protein per 1 kg.
• Both Raw Clementines as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.