Comparing Nutrients in 1 kilogram Fresh Orange juice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Fresh Orange juice	Boiled Carrots	Recommended Dietary Allowance
Energy	15.5% 450kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	80% 104g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	% 4g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 27g	g per day for Men 19-50 years
Fiber	5.26% 2g	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

	Fresh Orange juice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	11% 100μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	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	25% 4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	25% 2mg	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	6.1% 0.14mg	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	24.3% 170mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	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	4.55% 0.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Boiled Carrots:

• Raw Orange juice has 1.4 times more Vitamin B1, 2.1 times more Vitamin B9 and 13.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 85.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B6, 25.8 times more Vitamin E and 137 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Orange juice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Boiled Carrots:

• Raw Orange juice has 2.6 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 1.7 times more Iron, 11.1 times more Manganese, 1.8 times more Phosphorus, 7 times more Selenium, 58 times more Sodium and 4 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Boiled and Drained Carrots have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Orange juice has 1.3 times more Energy, 1.3 times more Carbohydrate, 2.4 times more Sugars and 5.9 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Fiber than Raw Orange juice.
• Both Raw Orange juice and Boiled and Drained Carrots have similar amounts of Protein per 1 kg.
• Both Raw Orange juice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.