Comparing Nutrients in 500 calories Boiled Carrots VS Frozen Orange Juice Concentrate

Weight per 500 calories

• Boiled Carrots: 1429g
• Frozen Orange Juice Concentrate: 338g

Frozen Orange Juice Concentrate has 4.2 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Frozen Orange Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Boiled Carrots	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.91% 0.16g	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	138% 100g	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	35% 25.5g	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	% 22.2g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 52.7g	g per day for Men 19-50 years
Fiber	113% 43g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	19.4% 11g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	4.88% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	77.4% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	49.5% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	67.6% 0.88mg	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	65% 260μg	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	544% 489mg	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	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	1.13% 1.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	43% 429mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	1.67% 67μg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	17% 0.39mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	62.5% 2125mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	1.58% 23.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	35% 1288g	5.53% 205g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Frozen Orange Juice Concentrate:

• Boiled and Drained Carrots have 277.1 times more Vitamin A, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 7.3 times more Vitamin E and 144.8 times more Vitamin K than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.3 times more Vitamin B9 and 9.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Orange Juice Concentrate have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Boiled and Drained Carrots as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Frozen Orange Juice Concentrate:

• Boiled and Drained Carrots have 3.3 times more Calcium, 1.2 times more Copper, 10.1 times more Fluoride, 4.4 times more Iron, 1.2 times more Magnesium, 5.7 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 7.4 times more Selenium, 35 times more Sodium, 5.3 times more Zinc and 6.3 times more Water than Frozen Orange Juice Concentrate.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 8 times more Omega 6, 12.7 times more Fiber and 1.3 times more Protein than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 2 times more Sugars and 5 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Orange Juice Concentrate have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Frozen Orange Juice Concentrate have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.