Comparing Nutrients in 300 calories Apple Juice with Vitamin C VS Carrots

Weight per 300 calories

• Apple Juice with Vitamin C: 652g
• Carrots: 732g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Apple Juice with Vitamin C or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Carrots	8%	5%	87%

Macro Nutrients

	Apple Juice with Vitamin C	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	54% 70g	130g per day for Men 19-50 years
Sugars	86.5% 62.7g	48% 34.7g	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	51.5% 37.4g	5.55% 4.02g	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	% 17g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 26.3g	g per day for Men 19-50 years
Fiber	3.43% 1.3g	54% 20.5g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.53% 0.11mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.98% 0.48mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	34.8% 139μg	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	279% 251mg	48% 43mg	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	0.43% 0.065mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Carrots	Recommended Dietary Allowance
Calcium	5.2% 52mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	8.7% 0.078mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	6.38% 255μg	0.59% 23.4μg	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	9.8% 0.78mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	45.5% 1.05mg	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	6.52% 45.7mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	15.6% 575g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Apple Juice with Vitamin C vs Carrots:

• Bottled Apple Juice with Vitamin C has 5.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 15.1 times more Vitamin B3, 6.3 times more Vitamin B5, 8.6 times more Vitamin B6, more Vitamin B9, 74 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• Both Bottled Apple Juice with Vitamin C as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apple Juice with Vitamin C vs Carrots:

• Bottled Apple Juice with Vitamin C has 10.9 times more Fluoride than Raw Carrots.
• While Raw Carrots contain 4.6 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 5.6 times more Phosphorus, 3.6 times more Potassium, 19.4 times more Sodium and 13.5 times more Zinc than Bottled Apple Juice with Vitamin C.
• Both Bottled Apple Juice with Vitamin C and Raw Carrots have similar amounts of Water per 300 kcal.
• Both Bottled Apple Juice with Vitamin C as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bottled Apple Juice with Vitamin C has 1.8 times more Sugars and 9.3 times more Fructose than Raw Carrots.
• While Raw Carrots contain 3.4 times more Omega 6, 15.7 times more Fiber and 10.4 times more Protein than Bottled Apple Juice with Vitamin C.
• Both Bottled Apple Juice with Vitamin C and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Bottled Apple Juice with Vitamin C as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.