Comparing Nutrients in 5 ounces Orange Juice Drink VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Carrots	8%	5%	87%

Macro Nutrients

	Orange Juice Drink	Carrots	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Carrots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.4% 5.67μg	6.73% 27μg	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	23.6% 21.3mg	9.3% 8.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Carrots	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	1.94% 77.7μg	0.11% 4.54μg	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	1.95% 0.16mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	8.8% 0.2mg	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	0.81% 5.67mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Orange Juice Drink vs Carrots:

• Orange Juice Drink has 5.8 times more Vitamin B1, 7.4 times more Vitamin B2, 5.1 times more Vitamin B3, 3.6 times more Vitamin B6 and 2.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 4.6 times more Vitamin B5, 4.8 times more Vitamin B9, 33 times more Vitamin E and more Vitamin K than Orange Juice Drink.
• Both Orange Juice Drink as well as Raw Carrots have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Orange Juice Drink vs Carrots:

• Orange Juice Drink has 17.1 times more Fluoride than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 2.5 times more Copper, 2.7 times more Iron, 4 times more Magnesium, 20.4 times more Manganese, 8.8 times more Phosphorus, 7.6 times more Potassium, 34.5 times more Sodium and 12 times more Zinc than Orange Juice Drink.
• Both Orange Juice Drink and Raw Carrots have similar amounts of Water per 5 oz.
• Both Orange Juice Drink as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Orange Juice Drink has 1.3 times more Energy, 1.4 times more Carbohydrate and 2 times more Sugars than Raw Carrots.
• While Raw Carrots contain 14 times more Fiber and 4.7 times more Protein than Orange Juice Drink.
• Both Orange Juice Drink as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.