Comparing Nutrients in 1 kilogram Navel Oranges VS Canned Carrot Juice

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Canned Carrot Juice	Recommended Dietary Allowance
Energy	17% 490kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	71.4% 93g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	21% 8g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Carrot Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Canned Carrot Juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Navel Oranges has 8.5 times more Vitamin B9 and 7 times more Vitamin C than Canned Carrot Juice.
• While 1 kg of Canned Carrot Juice contains 79.7 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B6, 7.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Carrot Juice provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Navel Oranges has 1.8 times more Calcium than Canned Carrot Juice.
• While 1 kg of Canned Carrot Juice contains 3.5 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 66 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Canned Carrot Juice contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Canned Carrot Juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Carbohydrate, 2.2 times more Sugars and 2.8 times more Fiber than Canned Carrot Juice.
• Both Raw Navel Oranges as well as Canned Carrot Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.