Comparing Nutrients in 1 pound Navel Oranges VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Navel Oranges	Dry Carrot	Recommended Dietary Allowance
Energy	7.66% 222kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	278% 361g	130g per day for Men 19-50 years
Sugars	53% 38.6g	243% 176g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	282% 107g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Carrot	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1725% 15526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	363% 4.7mg	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	38.6% 154μg	62.4% 249μg	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	298% 268mg	73.6% 66.2mg	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	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Carrot	Recommended Dietary Allowance
Calcium	19.5% 195mg	96% 962mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	186% 1.68mg	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	7.37% 0.59mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	220% 5.06mg	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	15% 104mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	339% 11521mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Carrot per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Dry Carrot:

• 1 pound of Navel Oranges has 4 times more Vitamin C than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains 285.3 times more Vitamin A, 7.9 times more Vitamin B1, 8.2 times more Vitamin B2, 15.5 times more Vitamin B3, 5.6 times more Vitamin B5, 13.2 times more Vitamin B6, 1.6 times more Vitamin B9, 36.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Dry Carrot:

• 1 pound of Navel Oranges has 21.5 times more Water than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains 4.9 times more Calcium, 9.5 times more Copper, 30.2 times more Iron, 10.7 times more Magnesium, 38.5 times more Manganese, 15 times more Phosphorus, 15.3 times more Potassium, more Selenium, 275 times more Sodium and 19.6 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dehydrated Carrot contains 7 times more Energy, 10.6 times more Omega 3, 27.6 times more Omega 6, 6.3 times more Carbohydrate, 4.6 times more Sugars, 10.7 times more Fiber and 8.9 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein