Comparing Nutrients in 1 kilogram Oranges VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Oranges	Canned Carrot Juice	Recommended Dietary Allowance
Energy	16.2% 470kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	71.4% 93g	130g per day for Men 19-50 years
Sugars	129% 94g	54% 39g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	21% 8g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	167% 2.17mg	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	10% 40μg	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	591% 532mg	94% 85mg	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	12% 1.8mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	51% 0.46mg	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	12.5% 1mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	56.5% 1.3mg	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	20% 140mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Canned Carrot Juice:

• Raw Oranges have 7.5 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Carrot Juice.
• While Canned Carrot Juice contains 86.9 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6, 6.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Carrot Juice have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw Oranges as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Carrot Juice:

• Raw Oranges have 1.7 times more Calcium than Canned Carrot Juice.
• While Canned Carrot Juice contains 4.6 times more Iron, 1.4 times more Magnesium, 5.2 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Carrot Juice have similar amounts of Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.3 times more Carbohydrate, 2.4 times more Sugars and 3 times more Fiber than Canned Carrot Juice.
• Both Raw Oranges and Canned Carrot Juice have similar amounts of Energy and Protein per 1 kg.
• Both Raw Oranges as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.