Comparing Nutrients in 5 ounces Oranges VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Oranges	Dry Carrot	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	86.8% 113g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	88% 33.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry Carrot	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	83.8% 75.4mg	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	1.7% 0.26mg	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dry Carrot	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.15% 5.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Dry Carrot:

• Raw Oranges have 3.6 times more Vitamin C than Dehydrated Carrot.
• While Dehydrated Carrot contains 311.2 times more Vitamin A, 6.1 times more Vitamin B1, 10.4 times more Vitamin B2, 23.3 times more Vitamin B3, 5.9 times more Vitamin B5, 17.3 times more Vitamin B6, 1.8 times more Vitamin B9, 30.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Dry Carrot:

• Raw Oranges have 21.7 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 5.3 times more Calcium, 8.2 times more Copper, 39.3 times more Iron, 11.8 times more Magnesium, 44.6 times more Manganese, 24.7 times more Phosphorus, 14 times more Potassium, 17.2 times more Selenium, more Sodium and 22.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Dehydrated Carrot contains 7.3 times more Energy, 12.4 times more Fat, 13.6 times more Omega 3, 35.3 times more Omega 6, 6.8 times more Carbohydrate, 4.2 times more Sugars, 9.8 times more Fiber and 8.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.