Comparing Nutrients in 5 ounces Boiled Carrots VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.34% 0.11g	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	0.42% 0.071g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	24.7% 18g	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	12.5% 9.03g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	4.36% 0.057mg	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	8.5% 34μg	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	0.16% 0.14mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	3.3% 0.03mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	5.85% 0.13mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Bottled Pomegranate Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Bottled Pomegranate Juice:

• 5 ounces of Boiled Carrots have more Vitamin A, 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B6, 36 times more Vitamin C, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 1.7 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Bottled Pomegranate Juice:

• 5 ounces of Boiled Carrots have 2.7 times more Calcium, 3.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus and 6.4 times more Sodium than Bottled Pomegranate Juice.
• Both Boiled Carrots and Bottled Pomegranate Juice contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper
• 5 ounces of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 30 times more Fiber than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 1.6 times more Carbohydrate, 3.7 times more Sugars and 17.7 times more Fructose than Boiled and Drained Carrots.
• 5 ounces of Bottled Pomegranate Juice provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.