Comparing Nutrients in 300 calories Lemon juice from concentrate, bottled, REAL LEMON VS Boiled Carrots

Weight per 300 calories

• Lemon juice from concentrate, bottled, REAL LEMON: 1765g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 2.1 times more energy per unit of mass than Lemon juice from concentrate, bottled, REAL LEMON, which is low in comparison to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Which food has more nutrients per 300 calories - Lemon juice from concentrate, bottled, REAL LEMON or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.24g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	54% 70.5g	130g per day for Men 19-50 years
Sugars	38.7% 28g	40.8% 29.6g	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	17.3% 12.5g	4.26% 3.1g	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	% 15.5g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	15% 8.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.92% 35.3μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	101% 1.3mg	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	48.5% 194μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.06mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	13.2% 1.06mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	57.8% 1.33mg	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	22.7% 159mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	56.6% 1924mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon juice from concentrate, bottled, REAL LEMON vs Boiled Carrots:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.6 times more Vitamin B9 and 9.5 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 206.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin E and 66.5 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.

Comparing minerals per 300 calories for Lemon juice from concentrate, bottled, REAL LEMON vs Boiled Carrots:

• Lemon juice from concentrate, bottled, REAL LEMON has 2.2 times more Copper, 1.2 times more Magnesium, 2.4 times more Zinc and 2.1 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium, 2.8 times more Iron, 4.7 times more Manganese and 1.6 times more Phosphorus than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Boiled and Drained Carrots have similar amounts of Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, bottled, REAL LEMON has 12.4 times more Omega 3, 1.4 times more Carbohydrate, 4.1 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Omega 6 and 2.1 times more Fiber than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Boiled and Drained Carrots have similar amounts of Energy and Sugars per 300 kcal.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.