Comparing Nutrients in 500 calories Florida Oranges VS Frozen Carrots

Weight per 500 calories

• Florida Oranges: 1087g
• Frozen Carrots: 1389g

Florida Oranges have 1.3 times more energy per 100g than Frozen Carrots. It has low energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Florida Oranges	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	84.4% 110g	130g per day for Men 19-50 years
Sugars	137% 99g	91% 66g	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	NA	5.94% 4.3g	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	NA	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	68.6% 26g	121% 46g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	101% 1.3mg	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	46% 185μg	34.7% 139μg	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	543% 489mg	38.6% 34.7mg	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	13% 1.96mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Carrots	Recommended Dietary Allowance
Calcium	46.7% 467mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	12.2% 0.98mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	103% 2.38mg	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	18.6% 130mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	25.6% 947g	33.8% 1251g	3700g per day for Men 19-50 years

Florida Oranges VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Frozen Carrots?

Lets compare vitamin content per 500 calories of Florida Oranges vs Frozen Carrots:

• 500 calories of Florida Oranges have 1.8 times more Vitamin B1, 1.3 times more Vitamin B9 and 14.1 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 82.5 times more Vitamin A, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 2.4 times more Copper, 6.2 times more Iron, 1.5 times more Magnesium, 9.1 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium, more Sodium, 5.3 times more Zinc and 1.3 times more Water than Raw Florida Oranges.
• Both Florida Oranges and Frozen Carrots contain similar levels of Calcium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.5 times more Sugars than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2 times more Omega 3, 10.2 times more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6