Comparing Nutrients in 7 ounces Carrots VS Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%

Macro Nutrients

	Carrots	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	11.5% 15g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	8.84% 6.4g	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	% 1.17g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 2.6g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Carrots	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	7.44% 29.8μg	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	13% 11.7mg	68.6% 61.7mg	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	8.73% 1.3mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	7.06% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Raw Carrots have 417.5 times more Vitamin A, 2.9 times more Vitamin B2, 3.7 times more Vitamin B3, 3.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.1 times more Vitamin E than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains 5.3 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Raw Carrots as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Raw Carrots have 2.2 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 7.5 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 34.5 times more Sodium and 4.8 times more Zinc than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Raw Carrots and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.3 times more Carbohydrate, 4.7 times more Fiber and 1.7 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains 1.6 times more Sugars and 5.9 times more Fructose than Raw Carrots.
• Both Raw Carrots and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Energy per 7 oz.
• Both Raw Carrots as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.