Comparing Nutrients in 1 pound Boiled Carrots with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots with Salt	8%	4%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Carrots with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	NA	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	429% 3865μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	22% 0.29mg	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	2.27% 9.07μg	44.2% 177μg	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	18% 16.3mg	244% 220mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	13.6% 136mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	4.54% 0.1mg	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	19.4% 136mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	91% 1370mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 409g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots with Salt VS Valencia Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots with Salt versus 1 lb of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots with Salt vs Valencia Oranges:

• 1 pound of Boiled Carrots with Salt has 71 times more Vitamin A, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.3 times more Vitamin B1, 19.5 times more Vitamin B9 and 13.5 times more Vitamin C than Boiled and Drained Carrots with Salt.
• Both Boiled Carrots with Salt and Valencia Oranges provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Carrots with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots with Salt vs Valencia Oranges:

• 1 pound of Boiled Carrots with Salt has 3.8 times more Iron, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and more Sodium than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.3 times more Calcium and 2.2 times more Copper than Boiled and Drained Carrots with Salt.
• Both Boiled Carrots with Salt and Valencia Oranges contain similar levels of Magnesium and Water per one pound.
• 1 pound of Boiled Carrots with Salt lack sufficient amounts of Copper
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Boiled and Drained Carrots with Salt as well as Raw Valencia Oranges lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Valencia Oranges contains 1.4 times more Carbohydrate than Boiled and Drained Carrots with Salt.
• Both Boiled Carrots with Salt and Valencia Oranges offer comparable quantities of Fiber per one pound.
• Both Boiled and Drained Carrots with Salt as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.