Comparing Nutrients in 300 calories Canned Orange Juice VS Boiled Carrots

Weight per 300 calories

• Canned Orange Juice: 638g
• Boiled Carrots: 857g

Canned Orange Juice has 1.3 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Canned Orange Juice or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Orange Juice	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 26g	% 23g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	38.3% 153μg	30% 120μg	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	213% 192mg	34.3% 31mg	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	8.5% 1.28mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.4% 64mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	15% 560g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Boiled Carrots:

• Unsweetened Canned Orange Juice has 1.3 times more Vitamin B9 and 6.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 127.1 times more Vitamin A, 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5, 6.6 times more Vitamin B6, 6.9 times more Vitamin E and 184 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Orange Juice vs Boiled Carrots:

• Boiled and Drained Carrots contain 4 times more Calcium, 2 times more Fluoride, 4.6 times more Iron, 1.3 times more Magnesium, 9.9 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 9.4 times more Selenium, 19.5 times more Sodium, 6.7 times more Zinc and 1.4 times more Water than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Boiled and Drained Carrots have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unsweetened Canned Orange Juice has 1.9 times more Sugars and 5 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Omega 6, 13.4 times more Fiber and 1.5 times more Protein than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.