Comparing Nutrients in 300 calories Boiled Carrots VS Chilled Orange Juice with Calcium

Weight per 300 calories

• Boiled Carrots: 857g
• Chilled Orange Juice with Calcium: 638g

Chilled Orange Juice from Concentrate with Calcium has 1.3 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Boiled Carrots	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	55.3% 72g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	73% 53g	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	4.26% 3.1g	19.6% 14.2g	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	% 3.43g	% 13.3g	g per day for Men 19-50 years
Sucrose	% 23g	% 25.6g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	811% 7303μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	37.3% 0.49mg	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	30% 120μg	30.3% 121μg	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	34.3% 31mg	238% 214mg	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	59% 8.83mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	25.7% 257mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	6.4% 0.15mg	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	36.7% 257mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	33.4% 1136mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	21% 773g	15% 557g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Chilled Orange Juice with Calcium:

• Boiled and Drained Carrots have 572.1 times more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 6.9 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 7 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Vitamin B9 per 300 kcal.
• Both Boiled and Drained Carrots as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Chilled Orange Juice with Calcium:

• Boiled and Drained Carrots have 3.5 times more Iron, 1.2 times more Magnesium, 9 times more Manganese, 1.8 times more Potassium, 9.4 times more Selenium, 38.9 times more Sodium, 3.8 times more Zinc and 1.4 times more Water than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 3.5 times more Calcium and 1.8 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 5.1 times more Omega 6, 13.4 times more Fiber and 1.5 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 1.8 times more Sugars and 4.6 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.