Comparing Nutrients in 5 ounces Valencia Oranges VS Boiled Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Carrots with Salt	8%	4%	88%

Macro Nutrients

	Valencia Oranges	Boiled Carrots with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	16.7% 0.22mg	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	14% 55.3μg	0.71% 2.83μg	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	76.4% 68.7mg	5.67% 5.1mg	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	NA	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Carrots with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	1.6% 0.13mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28.5% 428mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Boiled Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Boiled Carrots with Salt:

• 5 ounces of Valencia Oranges have 1.3 times more Vitamin B1, 19.5 times more Vitamin B9 and 13.5 times more Vitamin C than Boiled Carrots with Salt.
• While 5 oz of Boiled and Drained Carrots with Salt contain 71 times more Vitamin A, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Carrots with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Boiled and Drained Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Boiled Carrots with Salt:

• 5 ounces of Valencia Oranges have 1.3 times more Calcium and 2.2 times more Copper than Boiled Carrots with Salt.
• While 5 oz of Boiled and Drained Carrots with Salt contain 3.8 times more Iron, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Carrots with Salt contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Boiled Carrots with Salt lack sufficient amounts of Copper
• Both Raw Valencia Oranges as well as Boiled and Drained Carrots with Salt lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.4 times more Carbohydrate than Boiled Carrots with Salt.
• Both Valencia Oranges and Boiled Carrots with Salt offer comparable quantities of Fiber per five ounces.
• Both Raw Valencia Oranges as well as Boiled and Drained Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.