Comparing Nutrients in 7 ounces Boiled Carrots VS Grapefruit juice canned

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Grapefruit juice canned	6%	16%	78%

Macro Nutrients

	Boiled Carrots	Grapefruit juice canned	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	11.5% 15g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	21% 15.3g	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	0.99% 0.71g	8.87% 6.43g	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	% 0.79g	% 6.15g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 2.56g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Grapefruit juice canned	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	5.65% 0.073mg	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	6.95% 27.8μg	6.95% 27.8μg	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	7.94% 7.14mg	74.3% 67mg	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	13.6% 2.04mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Grapefruit juice canned	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	7.06% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	1.64% 0.038mg	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	8.5% 59.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Grapefruit juice canned per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Grapefruit juice canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Grapefruit juice canned:

• 7 ounces of Boiled Carrots have 426 times more Vitamin A, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 4.1 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Grapefruit juice canned.
• While 7 oz of Grapefruit juice, white, canned or bottled, unsweetened contain 9.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Grapefruit juice canned provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Grapefruit juice canned have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Grapefruit juice, white, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Grapefruit juice canned:

• 7 ounces of Boiled Carrots have 1.9 times more Calcium, 4.3 times more Iron, 8.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 29 times more Sodium than Grapefruit juice canned.
• While 7 oz of Grapefruit juice, white, canned or bottled, unsweetened contain 1.9 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Grapefruit juice canned contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Grapefruit juice canned lack sufficient amounts of Calcium, Iron and Manganese
• Both Boiled and Drained Carrots as well as Grapefruit juice, white, canned or bottled, unsweetened lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 5 times more Fiber than Grapefruit juice canned.
• While 7 oz of Grapefruit juice, white, canned or bottled, unsweetened contain 38 times more Omega 3, 2.2 times more Sugars and 9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Grapefruit juice canned offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Omega 3
• 7 ounces of Grapefruit juice canned provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Grapefruit juice, white, canned or bottled, unsweetened provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.