Comparing Nutrients in 1 pound Oranges VS Canned Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Carrots with Liquids	9%	5%	86%

Macro Nutrients

	Oranges	Canned Carrots with Liquids	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	15.4% 11g	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	1.63% 1.18g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	4.78% 2.68g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	39% 0.51mg	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	34% 136μg	9.07% 36.3μg	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	268% 241mg	10% 9.07mg	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	5.44% 0.82mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Carrots with Liquids	Recommended Dietary Allowance
Calcium	18% 181mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	5.67% 0.45mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	88.7% 2.04mg	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	9.07% 63.5mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Canned Carrots with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges vs Canned Carrots with Liquids:

• 1 pound of Oranges has 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 3.8 times more Vitamin B9 and 26.6 times more Vitamin C than Canned Carrots with Liquids.
• While 1 lb of Canned Carrots Solids and Liquids contains 50.7 times more Vitamin A, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 4.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• 1 pound of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• Both Raw Oranges as well as Canned Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oranges vs Canned Carrots with Liquids:

• 1 pound of Oranges has 1.3 times more Calcium than Canned Carrots with Liquids.
• While 1 lb of Canned Carrots Solids and Liquids contains 2.3 times more Copper, 5.2 times more Iron, 18 times more Manganese, 1.4 times more Phosphorus, more Sodium and 4.1 times more Zinc than Raw Oranges.
• Both Oranges and Canned Carrots with Liquids contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Oranges as well as Canned Carrots Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 2.2 times more Carbohydrate, 3.8 times more Sugars and 1.3 times more Fiber than Canned Carrots with Liquids.
• Both Raw Oranges as well as Canned Carrots Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.