Comparing Nutrients in 500 calories Boiled Carrots VS No Pulp Light Orange Juice

Weight per 500 calories

• Boiled Carrots: 1429g
• No Pulp Light Orange Juice: 2381g

Boiled Carrots have 1.7 times more energy per 100g than No Pulp Light Orange Juice. It has low energy density when compared to other foods. No Pulp Light Orange Juice having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or No Pulp Light Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
No Pulp Light Orange Juice	4%	0%	96%

Macro Nutrients

	Boiled Carrots	No Pulp Light Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	99% 129g	130g per day for Men 19-50 years
Sugars	68% 49.3g	137% 99g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	19.4% 11g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	No Pulp Light Orange Juice	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	49.6% 7.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	92% 1.2mg	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	50% 200μg	59.5% 238μg	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	57% 51.4mg	794% 714mg	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	98% 14.7mg	198% 29.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	No Pulp Light Orange Juice	Recommended Dietary Allowance
Calcium	43% 429mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	61.2% 429mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	132% 4476mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	35% 1288g	60.6% 2243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs No Pulp Light Orange Juice:

• Boiled and Drained Carrots have 51.1 times more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin K than No Pulp Light Orange Juice.
• While No Pulp Light Orange Juice contains 1.6 times more Vitamin B1, 13.9 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and No Pulp Light Orange Juice have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as No Pulp Light Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs No Pulp Light Orange Juice:

• Boiled and Drained Carrots have more Calcium, more Iron, 4.5 times more Phosphorus, more Selenium, 8.7 times more Sodium and 6 times more Zinc than No Pulp Light Orange Juice.
• While No Pulp Light Orange Juice contains 1.8 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium and 1.7 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have more Omega 6, more Fiber and 2.2 times more Protein than No Pulp Light Orange Juice.
• While No Pulp Light Orange Juice contains 2 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and No Pulp Light Orange Juice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as No Pulp Light Orange Juice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.