Comparing Nutrients in 1 kilogram Grapefruit juice canned VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice canned	6%	16%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Grapefruit juice canned	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	12.8% 370kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	106% 77g	56.3% 40.8g	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	44.7% 32.4g	3.86% 2.8g	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	% 31g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 13g	% 34.4g	g per day for Men 19-50 years
Fiber	15.8% 6g	87% 33g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	64.6% 0.84mg	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	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	374% 337mg	25.6% 23mg	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	14% 2.1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice canned	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10% 0.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	72.6% 1.67mg	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	24.3% 170mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit juice canned VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapefruit juice canned versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Grapefruit juice canned vs Cooked Frozen Carrots:

• 1 kilogram of Grapefruit juice canned has 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 14.7 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 4.8 times more Vitamin E and more Vitamin K than Grapefruit juice, white, canned or bottled, unsweetened.
• 1 kilogram of Grapefruit juice canned have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Grapefruit juice canned vs Cooked Frozen Carrots:

• 1 kg of Boiled and Drained Frozen Carrots contains 2.2 times more Calcium, 2.6 times more Copper, 6.6 times more Iron, 8.8 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 29.5 times more Sodium and 7 times more Zinc than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice canned and Cooked Frozen Carrots contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Grapefruit juice canned lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grapefruit juice canned has 1.9 times more Sugars and 11.6 times more Fructose than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 5.5 times more Fiber than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice canned and Cooked Frozen Carrots offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Grapefruit juice canned provide inadequate amounts of Fiber
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.