Comparing Nutrients in 5 ounces Carrots VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Carrots	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	2% 58kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	12.3% 16g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	19% 13.6g	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	1.08% 0.78g	11.2% 8.12g	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	% 0.84g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 1.8g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Carrots	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	0.65% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	0% 0μg	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	9.3% 8.36mg	60.6% 54.6mg	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	6.24% 0.94mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	1.4% 55.4μg	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	5.3% 0.43mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	4.56% 0.1mg	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	7.1% 49.6mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Apple Juice with Vitamin C per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of Apple Juice with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carrots vs Apple Juice with Vitamin C:

• 5 ounces of Carrots have more Vitamin A, 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 13.5 times more Vitamin B3, 5.6 times more Vitamin B5, 7.7 times more Vitamin B6, more Vitamin B9, 66 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C.
• While 5 oz of Bottled Apple Juice with Vitamin C contain 6.5 times more Vitamin C than Raw Carrots.
• 5 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Carrots as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Carrots vs Apple Juice with Vitamin C:

• 5 ounces of Carrots have 4.1 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 5 times more Phosphorus, 3.2 times more Potassium, 17.3 times more Sodium and 12 times more Zinc than Apple Juice with Vitamin C.
• Both Carrots and Apple Juice with Vitamin C contain similar levels of Water per five ounces.
• 5 ounces of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Raw Carrots as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carrots have 14 times more Fiber than Apple Juice with Vitamin C.
• While 5 oz of Bottled Apple Juice with Vitamin C contain 2 times more Sugars and 10.4 times more Fructose than Raw Carrots.
• Both Carrots and Apple Juice with Vitamin C offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Apple Juice with Vitamin C provide inadequate amounts of Fiber
• Both Raw Carrots as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.