Comparing Nutrients in 1 kilogram Valencia Oranges VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Valencia Oranges	Dry Carrot	Recommended Dietary Allowance
Energy	17% 490kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	612% 796g	130g per day for Men 19-50 years
Sugars	NA	535% 388g	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	65.8% 25g	621% 236g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dry Carrot	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	3803% 34230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	445% 5.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	410% 65.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	294% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	800% 10.4mg	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	98% 390μg	138% 550μg	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	539% 485mg	162% 146mg	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	NA	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dry Carrot	Recommended Dietary Allowance
Calcium	40% 400mg	212% 2120mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	411% 3.7mg	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	11.3% 0.9mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	485% 11mg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	747% 25400mg	3400mg per day for Men 19-50 years
Selenium	NA	156% 86μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	183% 2750mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Dry Carrot:

• Raw Valencia Oranges have 3.3 times more Vitamin C than Dehydrated Carrot.
• While Dehydrated Carrot contains 285.3 times more Vitamin A, 6.1 times more Vitamin B1, 10.4 times more Vitamin B2, 24 times more Vitamin B3, 5.9 times more Vitamin B5, 16.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Dry Carrot:

• Raw Valencia Oranges have 21.6 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 5.3 times more Calcium, 10 times more Copper, 43.7 times more Iron, 11.8 times more Magnesium, 48.5 times more Manganese, 20.4 times more Phosphorus, 14.2 times more Potassium, more Sodium and 26.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Carrot contains 7 times more Energy, 5 times more Fat, 5.9 times more Omega 3, 14.4 times more Omega 6, 6.7 times more Carbohydrate, 9.4 times more Fiber and 7.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.