Comparing Nutrients in 1 kilogram Clementines VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Clementines	Carrots	Recommended Dietary Allowance
Energy	16.2% 470kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	73.7% 96g	130g per day for Men 19-50 years
Sugars	127% 92g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 36g	g per day for Men 19-50 years
Fiber	44.7% 17g	73.7% 28g	38g per day for Men 19-50 years
Protein	15% 8.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Clementines	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Carrots	Recommended Dietary Allowance
Calcium	30% 300mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Clementines have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 8.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 3.3 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines as well as Raw Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Carrots:

• Raw Carrots contain 2.1 times more Iron, 6.2 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 69 times more Sodium and 4 times more Zinc than Raw Clementines.
• Both Raw Clementines and Raw Carrots have similar amounts of Calcium, Copper, Magnesium and Water per 1 kg.
• Both Raw Clementines as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Clementines have 1.3 times more Carbohydrate, 1.9 times more Sugars and 3 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fiber than Raw Clementines.
• Both Raw Clementines and Raw Carrots have similar amounts of Energy and Protein per 1 kg.
• Both Raw Clementines as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.