Comparing Nutrients in 5 ounces Fresh Orange juice VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Fresh Orange juice	Dry Carrot	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	86.8% 113g	130g per day for Men 19-50 years
Sugars	16.4% 12g	76% 55g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	88% 33.5g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Dry Carrot	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	113% 1.47mg	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	10.6% 42.5μg	19.5% 78μg	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	78.7% 71mg	23% 20.7mg	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	0.38% 0.057mg	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Dry Carrot	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	58.3% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	3.54% 0.28mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	68.8% 1.6mg	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	3.44% 24mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Dry Carrot per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Dry Carrot:

• 5 ounces of Fresh Orange juice have 3.4 times more Vitamin C than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 342.3 times more Vitamin A, 5.9 times more Vitamin B1, 13.9 times more Vitamin B2, 16.4 times more Vitamin B3, 7.7 times more Vitamin B5, 26 times more Vitamin B6, 1.8 times more Vitamin B9, 136.3 times more Vitamin E and 1080 times more Vitamin K than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Dry Carrot:

• 5 ounces of Fresh Orange juice have 22.1 times more Water than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 19.3 times more Calcium, 8.4 times more Copper, 19.7 times more Iron, 10.7 times more Magnesium, 79.7 times more Manganese, 20.4 times more Phosphorus, 12.7 times more Potassium, 86 times more Selenium, 275 times more Sodium and 31.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Carrot contain 7.6 times more Energy, 8.6 times more Omega 3, 21.9 times more Omega 6, 7.7 times more Carbohydrate, 4.6 times more Sugars, 118 times more Fiber and 11.6 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein