Comparing Nutrients in 5 ounces Navel Oranges VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Navel Oranges	Carrots	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 5.1g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Carrots	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Carrots	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.8 times more Vitamin B9 and 10 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 69.6 times more Vitamin A, 2.3 times more Vitamin B3, 1.7 times more Vitamin B6, 4.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw Navel Oranges as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Carrots:

• Raw Navel Oranges have 1.3 times more Calcium than Raw Carrots.
• While Raw Carrots contain 2.3 times more Iron, 4.9 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 69 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Carrots have similar amounts of Copper, Magnesium and Water per 5 oz.
• Both Raw Navel Oranges as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.3 times more Carbohydrate, 1.8 times more Sugars and 4.1 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.3 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Carrots have similar amounts of Energy and Protein per 5 oz.
• Both Raw Navel Oranges as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.