Comparing Nutrients in 5 ounces Navel Oranges VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Navel Oranges	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.85% 3.5g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	12.2% 0.16mg	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	12% 48μg	3.2% 12.8μg	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	93% 83.8mg	4.25% 3.83mg	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	1.4% 0.21mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	16.4% 0.15mg	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	2.3% 0.18mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	27.7% 0.64mg	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	4.66% 32.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Carrots with Salt:

• 5 ounces of Navel Oranges have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 3.8 times more Vitamin B9 and 21.9 times more Vitamin C than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 46.5 times more Vitamin A, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Carrots with Salt:

• 5 ounces of Navel Oranges have 1.7 times more Calcium and 1.4 times more Magnesium than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 2.7 times more Copper, 4.9 times more Iron, 15.5 times more Manganese, 242 times more Sodium and 3.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Carrots with Salt contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.3 times more Carbohydrate, 3.4 times more Sugars and 1.5 times more Fiber than Canned Carrots with Salt.
• Both Raw Navel Oranges as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.