Comparing Nutrients in 1 kilogram Florida Oranges VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Florida Oranges	Carrots	Recommended Dietary Allowance
Energy	16% 460kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	73.7% 96g	130g per day for Men 19-50 years
Sugars	126% 91g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	12.5% 7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Carrots	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	47.5% 190μg	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	500% 450mg	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Carrots	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Carrots:

• Raw Florida Oranges have 1.5 times more Vitamin B1 and 7.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 75.9 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Florida Oranges as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Carrots:

• Raw Florida Oranges have 1.3 times more Calcium than Raw Carrots.
• While Raw Carrots contain 3.3 times more Iron, 6 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, more Sodium and 3 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Carrots have similar amounts of Copper, Magnesium and Water per 1 kg.
• Both Raw Florida Oranges as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have 1.2 times more Carbohydrate and 1.9 times more Sugars than Raw Carrots.
• While Raw Carrots contain 1.3 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Carrots have similar amounts of Energy and Fiber per 1 kg.
• Both Raw Florida Oranges as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.