Comparing Nutrients in 1 pound Grapefruit juice canned VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice canned	6%	16%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Grapefruit juice canned	Boiled Carrots	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	48% 35g	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	20.3% 14.7g	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	% 14g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 5.85g	% 12.2g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	16% 63.5μg	16% 63.5μg	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	170% 153mg	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	6.35% 0.95mg	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

	Grapefruit juice canned	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	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	4.54% 0.36mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	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	11% 77mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	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	0.6% 9.07mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grapefruit juice canned vs Boiled Carrots:

• Grapefruit juice, white, canned or bottled, unsweetened has 1.2 times more Vitamin B5 and 9.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 4.1 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Grapefruit juice canned vs Boiled Carrots:

• Grapefruit juice, white, canned or bottled, unsweetened has 1.9 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 4.3 times more Iron, 8.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 7 times more Selenium, 29 times more Sodium and 4 times more Zinc than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Boiled and Drained Carrots have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Grapefruit juice, white, canned or bottled, unsweetened has 38 times more Omega 3, 2.2 times more Sugars and 9 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Fiber and 1.4 times more Protein than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.