Comparing Nutrients in 7 ounces Canned Carrots VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Carrots	Florida Oranges	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	17.6% 23g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	25% 18g	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	7.83% 2.98g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Florida Oranges	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.8% 0.1mg	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	4.47% 18μg	8.43% 33.7μg	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	5.95% 5.36mg	99% 89.3mg	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	9.8% 1.47mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Florida Oranges	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.6% 0.077mg	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	16% 1.27mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	2.07% 0.048mg	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	6.8% 47.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5% 184g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots vs Florida Oranges:

• 7 ounces of Canned Carrots have 50.7 times more Vitamin A, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 4.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 16.7 times more Vitamin C than Canned Carrots Solids.
• 7 ounces of Canned Carrots have insufficient amounts of Vitamin B1
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots vs Florida Oranges:

• 7 ounces of Canned Carrots have 2.7 times more Copper, 7.1 times more Iron, 18.8 times more Manganese, 2 times more Phosphorus, more Sodium and 3.3 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.7 times more Calcium than Canned Carrots Solids.
• Both Canned Carrots and Florida Oranges contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Carrots lack sufficient amounts of Magnesium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Carrots Solids as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Florida Oranges contain 2.1 times more Carbohydrate, 3.7 times more Sugars and 1.6 times more Fiber than Canned Carrots Solids.
• Both Canned Carrots Solids as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.