Comparing Nutrients in 500 calories Boiled Carrots VS Tangerine Juice

Weight per 500 calories

• Boiled Carrots: 1429g
• Tangerine Juice: 1163g

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

Discover which food has more nutrients per 500 calories - Boiled Carrots or Tangerine Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tangerine Juice	5%	4%	91%

Macro Nutrients

	Boiled Carrots	Tangerine Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.4% 2.33g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	90% 117g	130g per day for Men 19-50 years
Sugars	68% 49.3g	159% 115g	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	6.1% 2.33g	38g per day for Men 19-50 years
Protein	19.4% 11g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tangerine Juice	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	7.27% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	37.6% 0.49mg	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	14.5% 58μg	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	401% 360mg	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	10% 1.5mg	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	Tangerine Juice	Recommended Dietary Allowance
Calcium	43% 429mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	32.3% 0.29mg	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	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	18.7% 0.43mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	0.78% 11.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	3.17% 0.35mg	11mg per day for Men 19-50 years
Water	35% 1288g	28% 1034g	3700g per day for Men 19-50 years

Boiled Carrots VS Tangerine Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Tangerine Juice?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Tangerine Juice:

• 500 calories of Boiled Carrots have 80.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 7.9 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9, 9.7 times more Vitamin E and more Vitamin K than Tangerine Juice.
• While 500 kcal of Raw Tangerine Juice contain 7 times more Vitamin C than Boiled and Drained Carrots.
• 500 calories of Tangerine Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled and Drained Carrots as well as Raw Tangerine Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Tangerine Juice:

• 500 calories of Boiled Carrots have 2 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 8.6 times more Selenium, 71.3 times more Sodium, 8.2 times more Zinc and 1.2 times more Water than Tangerine Juice.
• Both Boiled Carrots and Tangerine Juice contain similar levels of Copper per 500 calories.
• 500 calories of Tangerine Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 18.4 times more Fiber and 1.9 times more Protein than Tangerine Juice.
• While 500 kcal of Raw Tangerine Juice contain 2.3 times more Sugars than Boiled and Drained Carrots.
• Both Boiled Carrots and Tangerine Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tangerine Juice provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Raw Tangerine Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.