Comparing Nutrients in 5 ounces Oranges VS Cooked Frozen Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.65% 0.45g	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	8.43% 11g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	13% 0.12mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Cooked Frozen Carrots with Salt:

• Raw Oranges have 2.9 times more Vitamin B1, 1.4 times more Vitamin B5, 2.7 times more Vitamin B9 and 23.1 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 76.9 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled Frozen Carrots, drained with Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Oranges as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cooked Frozen Carrots with Salt:

• Boiled Frozen Carrots, drained with Salt contain 1.8 times more Copper, 5.3 times more Iron, 6.7 times more Manganese, 2.2 times more Phosphorus, more Sodium and 5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled Frozen Carrots, drained with Salt have similar amounts of Calcium, Magnesium, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.3 times more Energy, 1.5 times more Carbohydrate, 2.3 times more Sugars and 1.6 times more Protein than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 17.7 times more Omega 6 and 1.4 times more Fiber than Raw Oranges.
• Both Raw Oranges as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.