Comparing Nutrients in 1 pound Navel Oranges VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Navel Oranges	Baby Carrots	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.52% 0.26g	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	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	53% 38.6g	29.8% 21.6g	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	14% 10.2g	6.26% 4.54g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 12.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Baby Carrots	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	348% 3130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	30.6% 122μg	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	13% 11.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Baby Carrots	Recommended Dietary Allowance
Calcium	19.5% 195mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	50.4% 0.45mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	29.8% 0.68mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Baby Carrots:

• Raw Navel Oranges have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 22.7 times more Vitamin C than Raw Baby Carrots.
• While Raw Baby Carrots contain 57.5 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Baby Carrots:

• Raw Navel Oranges have 1.3 times more Calcium than Raw Baby Carrots.
• While Raw Baby Carrots contain 2.6 times more Copper, 6.8 times more Iron, 5.2 times more Manganese, 1.4 times more Potassium, more Selenium, 78 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Baby Carrots have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fructose and 1.4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.3 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.