Comparing Nutrients in 5 ounces Frozen Orange Juice Concentrate VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Orange Juice Concentrate	Carrots	Recommended Dietary Allowance
Energy	7.23% 210kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	38.4% 50g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	58% 42g	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	14.8% 10.7g	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	% 9.33g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 22g	% 5.1g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Carrots	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	27.3% 109μg	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	228% 205mg	9.3% 8.36mg	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	5.67% 0.85mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Carrots	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.7% 28μg	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	5.85% 0.47mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	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	12.4% 86.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.32% 86g	3.4% 125g	3700g per day for Men 19-50 years

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

• Frozen Orange Juice Concentrate has 4.2 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6, 4.1 times more Vitamin B9 and 24.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 64.2 times more Vitamin A and 33 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Raw Carrots have similar amounts of Vitamin B3 and Vitamin E per 5 oz.
• Both Frozen Orange Juice Concentrate as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Orange Juice Concentrate vs Carrots:

• Frozen Orange Juice Concentrate has 1.3 times more Copper, 2.9 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Raw Carrots have similar amounts of Calcium, Iron and Manganese per 5 oz.
• Both Frozen Orange Juice Concentrate as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Orange Juice Concentrate has 3.6 times more Energy, 8.5 times more Omega 3, 3.7 times more Carbohydrate, 6.3 times more Sugars, 13.7 times more Fructose and 2.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.8 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.