Comparing Nutrients in 5 ounces Boiled Carrots VS Passion-fruit Juice, Purple

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	15% 19.3g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	26% 19g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	134% 1208μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	5.45% 0.071mg	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	4.96% 20μg	2.5% 9.92μg	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	5.67% 5.1mg	47% 42.2mg	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	9.73% 1.46mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	8.35% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	6.07% 42.5mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Passion-fruit Juice, Purple per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Passion-fruit Juice, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Passion-fruit Juice, Purple:

• 5 ounces of Boiled Carrots have 23.7 times more Vitamin A, more Vitamin B1, 3.1 times more Vitamin B6, 2 times more Vitamin B9, 103 times more Vitamin E and 34.3 times more Vitamin K than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 3 times more Vitamin B2, 2.3 times more Vitamin B3 and 8.3 times more Vitamin C than Boiled and Drained Carrots.
• 5 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Passion-fruit Juice, Purple:

• 5 ounces of Boiled Carrots have 7.5 times more Calcium, 1.4 times more Iron, 2.3 times more Phosphorus and 9.7 times more Sodium than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 3.1 times more Copper and 1.7 times more Magnesium than Boiled and Drained Carrots.
• Both Boiled Carrots and Passion-fruit Juice, Purple contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper
• 5 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium and Phosphorus
• Both Boiled and Drained Carrots as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 15 times more Fiber than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 1.7 times more Carbohydrate and 3.9 times more Sugars than Boiled and Drained Carrots.
• 5 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.