Comparing Nutrients in 1 pound Kumquats VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Kumquats	Carrots	Recommended Dietary Allowance
Energy	11% 322kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	29.7% 21.5g	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	NA	3.44% 2.5g	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Carrots	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	21.5% 86μg	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	221% 199mg	29.7% 26.8mg	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	4.54% 0.68mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Carrots	Recommended Dietary Allowance
Calcium	28% 281mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	48.8% 3.9mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	28.2% 0.65mg	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	12.3% 86mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.9% 367g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Kumquats vs Carrots:

• Raw Kumquats have 1.6 times more Vitamin B2 and 7.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 55.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 4.4 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Raw Kumquats and Raw Carrots have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Kumquats as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kumquats vs Carrots:

• Raw Kumquats have 1.9 times more Calcium, 2.1 times more Copper, 2.9 times more Iron and 1.7 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 1.8 times more Phosphorus, 1.7 times more Potassium, 6.9 times more Sodium and 1.4 times more Zinc than Raw Kumquats.
• Both Raw Kumquats and Raw Carrots have similar amounts of Manganese and Water per 1 lb.
• Both Raw Kumquats as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kumquats have 1.7 times more Energy, 23.5 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Raw Carrots.
• Both Raw Kumquats as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.