Comparing Nutrients in 500 calories Boiled Carrots VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 500 calories

• Boiled Carrots: 1429g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 1220g

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

Which food has more nutrients per 500 calories - Boiled Carrots or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Boiled Carrots	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.63% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.34% 0.085g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	91% 119g	130g per day for Men 19-50 years
Sugars	68% 49.3g	162% 117g	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	3.2% 1.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	41.3% 0.54mg	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	12% 48.8μg	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	457% 411mg	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	3.25% 0.49mg	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	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	43% 429mg	9.76% 98mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	44.7% 0.4mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	10.6% 0.24mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	35% 1288g	29.4% 1089g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled and Drained Carrots have more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 4.1 times more Vitamin B6, 4.1 times more Vitamin B9, 30.2 times more Vitamin E and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled and Drained Carrots have 4.4 times more Calcium, 2.8 times more Iron, 9.1 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 8.2 times more Selenium, 67.9 times more Sodium and 4.7 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.7 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 4.1 times more Omega 6, 35.1 times more Fiber and 1.6 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 6 times more Omega 3 and 2.4 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.