Comparing Nutrients in 1 kilogram Grapefruit, sections, canned, juice pack, solids and liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Grapefruit, sections, canned, juice pack, solids and liquids	7%	2%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Grapefruit, sections, canned, juice pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	12.8% 370kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	121% 88g	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	10.5% 4g	79% 30g	38g per day for Men 19-50 years
Protein	12.5% 7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, juice pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	22.5% 90μg	35% 140μg	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	377% 339mg	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	6% 0.9mg	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

	Grapefruit, sections, canned, juice pack, solids and liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	26.3% 2.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	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	17% 120mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.2% 897g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit, sections, canned, juice pack, solids and liquids VS Boiled Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapefruit, sections, canned, juice pack, solids and liquids versus 1 kg of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids vs Boiled Carrots:

• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids has 9.4 times more Vitamin C than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains more Vitamin A, 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.6 times more Vitamin B9, 11.4 times more Vitamin E and more Vitamin K than Grapefruit, sections, canned, juice pack, solids and liquids.
• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Grapefruit, sections, canned, juice pack, solids and liquids vs Boiled Carrots:

• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids has 2.2 times more Copper than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 2 times more Calcium, 1.6 times more Iron, 22.1 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium and 8.3 times more Sodium than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Grapefruit, sections, canned, juice pack, solids and liquids and Boiled Carrots contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Manganese and Phosphorus
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Boiled and Drained Carrots lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids has 2.6 times more Sugars than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 7.5 times more Fiber than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Grapefruit, sections, canned, juice pack, solids and liquids and Boiled Carrots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Grapefruit, sections, canned, juice pack, solids and liquids provide inadequate amounts of Fiber
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Boiled and Drained Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.