Comparing Nutrients in 300 calories Lemon juice from concentrate VS Carrots

Weight per 300 calories

• Lemon juice from concentrate: 1765g
• Carrots: 732g

Raw Carrots have 2.4 times more energy per unit of mass than Lemon juice from concentrate, canned or bottled, which is low in comparison to other foods. Lemon juice from concentrate having very low energy density.

Which food has more nutrients per 300 calories - Lemon juice from concentrate or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate	7%	3%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Lemon juice from concentrate	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.24g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	76.3% 99g	54% 70g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	17% 12.4g	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	% 15g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.3g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	54% 20.5g	38g per day for Men 19-50 years
Protein	14% 7.94g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Carrots	Recommended Dietary Allowance
Vitamin A	3.92% 35.3μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	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	39.7% 159μg	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	280% 252mg	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	27% 4.06mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Carrots	Recommended Dietary Allowance
Calcium	17.6% 176mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13.2% 1.06mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	22.7% 159mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	56.6% 1924mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	28.2% 424mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	44.7% 1652g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon juice from concentrate vs Carrots:

• Lemon juice from concentrate, canned or bottled has 5.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 173.1 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 54.7 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Raw Carrots have similar amounts of Vitamin B9 and Vitamin E per 300 kcal.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lemon juice from concentrate vs Carrots:

• Lemon juice from concentrate, canned or bottled has 1.4 times more Magnesium, 2.4 times more Selenium, 1.9 times more Zinc and 2.6 times more Water than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 2.1 times more Iron, 3.7 times more Manganese and 1.6 times more Phosphorus than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Raw Carrots have similar amounts of Copper, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, canned or bottled has 7.2 times more Omega 3, 1.4 times more Carbohydrate and 3.1 times more Fructose than Raw Carrots.
• While Raw Carrots contain 3.8 times more Omega 6, 1.3 times more Sugars and 1.7 times more Fiber than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Raw Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Lemon juice from concentrate, canned or bottled as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.