Comparing Nutrients in 300 calories Carrots VS With Added Vitamin C Canned Orange Drink

Weight per 300 calories

• Carrots: 732g
• With Added Vitamin C Canned Orange Drink: 612g

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

Which food has more nutrients per 300 calories - Carrots or With Added Vitamin C Canned Orange Drink?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
With Added Vitamin C Canned Orange Drink	0%	1%	99%

Macro Nutrients

	Carrots	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	58% 75.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	93% 67.5g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Carrots	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	0.42% 0.067mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	3.06% 12.2μg	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	48% 43mg	390% 351mg	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	32% 4.83mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Calcium	24% 241mg	3.06% 30.6mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	3.06% 0.24mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	2.9% 12.2mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	2.93% 0.067mg	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	36.6% 256mg	0.87% 6.12mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	1.22% 18.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	17.5% 646g	14.5% 536g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs With Added Vitamin C Canned Orange Drink:

• Raw Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, 106.8 times more Vitamin B3, 18.1 times more Vitamin B5, more Vitamin B6, 11.4 times more Vitamin B9, 39.4 times more Vitamin E and more Vitamin K than With Added Vitamin C Canned Orange Drink.
• While With Added Vitamin C Canned Orange Drink contains 8.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs With Added Vitamin C Canned Orange Drink:

• Raw Carrots have 7.9 times more Calcium, more Copper, 9 times more Iron, 7.2 times more Magnesium, 15.5 times more Manganese, 41.8 times more Phosphorus, 21.2 times more Potassium, 27.5 times more Sodium, 14.3 times more Zinc and 1.2 times more Water than With Added Vitamin C Canned Orange Drink.
• Both Raw Carrots as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 59.8 times more Omega 6, more Fiber and more Protein than With Added Vitamin C Canned Orange Drink.
• While With Added Vitamin C Canned Orange Drink contains 1.9 times more Sugars than Raw Carrots.
• Both Raw Carrots and With Added Vitamin C Canned Orange Drink have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.