Comparing Nutrients in 500 calories Boiled Carrots VS Lemon juice from concentrate

Weight per 500 calories

• Boiled Carrots: 1429g
• Lemon juice from concentrate: 2941g

Boiled Carrots have 2.1 times more energy per 100g than Lemon juice from concentrate. It has low energy density when compared to other foods. Lemon juice from concentrate, canned or bottled having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Lemon juice from concentrate?

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.12% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	127% 165g	130g per day for Men 19-50 years
Sugars	68% 49.3g	62% 45g	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	28.4% 20.6g	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	% 24.7g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	54% 20.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	6.54% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	83.7% 1.1mg	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	66% 265μg	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	467% 421mg	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	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	43% 429mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	59% 0.53mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	20.5% 0.47mg	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	38% 265mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	94% 3206mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	47% 706mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	35% 1288g	74.4% 2754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Lemon juice from concentrate:

• Boiled and Drained Carrots have 206.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 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, canned or bottled.
• While Lemon juice from concentrate, canned or bottled contains 1.3 times more Vitamin B9 and 8.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Lemon juice from concentrate:

• Boiled and Drained Carrots have 1.5 times more Calcium, 2.8 times more Iron, 4.7 times more Manganese, 1.6 times more Phosphorus and 3.4 times more Selenium than Lemon juice from concentrate, canned or bottled.
• While Lemon juice from concentrate, canned or bottled contains 2.2 times more Copper, 1.4 times more Magnesium, 2 times more Zinc and 2.1 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Lemon juice from concentrate, canned or bottled have similar amounts of Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 3.8 times more Omega 6 and 2.1 times more Fiber than Lemon juice from concentrate, canned or bottled.
• While Lemon juice from concentrate, canned or bottled contains 12.4 times more Omega 3, 1.4 times more Carbohydrate and 4 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Lemon juice from concentrate, canned or bottled have similar amounts of Energy, Sugars and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.