Comparing Nutrients in 1 pound Clementines VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	21.6% 15.6g	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	10.3% 7.44g	2.25% 1.63g	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	% 7.2g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 27g	% 12.2g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	53.4% 0.69mg	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	27.2% 109μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	246% 221mg	18% 16.3mg	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	6.05% 0.91mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Boiled Carrots	Recommended Dietary Allowance
Calcium	13.6% 136mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	7.94% 0.64mg	19.3% 1.54mg	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	4.54% 0.1mg	30.6% 0.7mg	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	13.6% 95mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 409g	3700g per day for Men 19-50 years

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

• Raw Clementines have 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and 13.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 5.2 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Clementines as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Clementines vs Boiled Carrots:

• Raw Clementines have 2.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Iron, 6.7 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium, 58 times more Sodium and 3.3 times more Zinc than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Calcium, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Clementines have 1.3 times more Energy, 1.5 times more Carbohydrate, 2.7 times more Sugars and 4.6 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Raw Clementines as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.