Comparing Nutrients in 1 pound Navel Oranges VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Navel Oranges	Boiled Carrots	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.32% 0.39g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 12.2g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Boiled Carrots	Recommended Dietary Allowance
Calcium	19.5% 195mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	19.3% 1.54mg	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	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	15% 104mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 409g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2.4 times more Vitamin B9 and 16.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 71 times more Vitamin A, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 6.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw Navel Oranges 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 Navel Oranges vs Boiled Carrots:

• Raw Navel Oranges have 1.4 times more Calcium and 2.3 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.6 times more Iron, 5.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 58 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Carrots have similar amounts of Magnesium 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, 2.5 times more Sugars and 6.3 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Raw Navel Oranges as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.