Comparing Nutrients in 300 calories Carrots VS Oranges

Weight per 300 calories

• Carrots: 732g
• Oranges: 638g

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

Which food has more nutrients per 300 calories - Carrots or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Carrots	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	57.7% 75g	130g per day for Men 19-50 years
Sugars	48% 34.7g	82.3% 59.7g	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	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Oranges	Recommended Dietary Allowance
Vitamin A	679% 6110μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	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	Oranges	Recommended Dietary Allowance
Calcium	24% 241mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	17.5% 646g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Oranges:

• Raw Carrots have 87 times more Vitamin A, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 4.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B9 and 7.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Carrots as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Oranges:

• Raw Carrots have 3.4 times more Iron, 1.4 times more Magnesium, 6.6 times more Manganese, 2.9 times more Phosphorus, 2 times more Potassium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Oranges have similar amounts of Calcium, Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 6.4 times more Omega 6 and 1.3 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.7 times more Sugars than Raw Carrots.
• Both Raw Carrots and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Carrots as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.