Comparing Nutrients in 5 ounces Oranges with Peel VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Oranges with Peel	Dry Carrot	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	86.8% 113g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	88% 33.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry Carrot	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	112% 101mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dry Carrot	Recommended Dietary Allowance
Calcium	9.92% 99mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dry Carrot per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges with Peel have 4.9 times more Vitamin C than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 263.3 times more Vitamin A, 5.3 times more Vitamin B1, 8.3 times more Vitamin B2, 13.1 times more Vitamin B3, 4.5 times more Vitamin B5, 11.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Dry Carrot:

• 5 ounces of Oranges with Peel have 20.6 times more Water than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 3 times more Calcium, 6.5 times more Copper, 4.9 times more Iron, 8.4 times more Magnesium, 15.7 times more Phosphorus, 13 times more Potassium, 12.3 times more Selenium, 137.5 times more Sodium and 14.3 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Carrot contain 5.4 times more Energy, 5.9 times more Omega 3, 14.4 times more Omega 6, 5.1 times more Carbohydrate, 5.2 times more Fiber and 6.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6