Comparing Nutrients in 1 kilogram Tangerines VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Tangerines	Boiled Carrots	Recommended Dietary Allowance
Energy	18.3% 530kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	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	103% 133g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	146% 106g	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	33% 24g	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	% 21.3g	% 4g	g per day for Men 19-50 years
Sucrose	% 60.5g	% 27g	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	40% 160μg	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	297% 267mg	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	13.3% 2mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Boiled Carrots	Recommended Dietary Allowance
Calcium	37% 370mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	18.8% 1.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	28.6% 200mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	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	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	23% 852g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tangerines vs Boiled Carrots:

• Raw Tangerines have 7.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 25.1 times more Vitamin A, 1.7 times more Vitamin B3, 2 times more Vitamin B6, 5.2 times more Vitamin E and more Vitamin K than Raw Tangerines.
• Both Raw Tangerines and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Tangerines 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 Tangerines vs Boiled Carrots:

• Raw Tangerines have 1.2 times more Calcium and 2.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Iron, 4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 7 times more Selenium, 29 times more Sodium and 2.9 times more Zinc than Raw Tangerines.
• Both Raw Tangerines and Boiled and Drained Carrots have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Tangerines have 1.5 times more Energy, 18 times more Omega 3, 1.6 times more Carbohydrate, 3.1 times more Sugars and 6.7 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Fiber than Raw Tangerines.
• Both Raw Tangerines and Boiled and Drained Carrots have similar amounts of Protein per 1 kg.
• Both Raw Tangerines as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.