Comparing Nutrients in 1 pound Boiled Carrots VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	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	0.43% 0.14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	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	16% 63.5μg	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	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	17.5% 263mg	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

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

• Boiled and Drained Carrots have 71 times more Vitamin A, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B9 and 13.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Carrots have 3.8 times more Iron, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Calcium and 2.2 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges contain 1.4 times more Energy, 16 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.