Comparing Nutrients in 7 ounces Canned Orange Juice VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Canned Orange Juice	Dry Carrot	Recommended Dietary Allowance
Energy	3.2% 93kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	121% 158g	130g per day for Men 19-50 years
Sugars	24% 17.4g	106% 77g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	123% 47g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dry Carrot	Recommended Dietary Allowance
Vitamin A	2% 18μg	755% 6793μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	159% 2.06mg	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	12% 47.6μg	27.3% 109μg	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	66.4% 59.7mg	32% 29mg	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	2.65% 0.4mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dry Carrot	Recommended Dietary Allowance
Calcium	2% 20mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	81.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	96% 2.2mg	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	4.8% 33.7mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	148% 5041mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Dry Carrot per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Dry Carrot:

• 7 ounces of Canned Orange Juice have 2.1 times more Vitamin C than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 380.3 times more Vitamin A, 13.7 times more Vitamin B1, 19.9 times more Vitamin B2, 32.7 times more Vitamin B3, 8.2 times more Vitamin B5, 33.5 times more Vitamin B6, 2.3 times more Vitamin B9, 27.3 times more Vitamin E and 1080 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Dry Carrot:

• 7 ounces of Canned Orange Juice have 21.9 times more Water than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 21.2 times more Calcium, 16.8 times more Copper, 39.3 times more Iron, 11.8 times more Magnesium, 53.1 times more Manganese, 20.4 times more Phosphorus, 13.8 times more Potassium, 86 times more Selenium, 68.8 times more Sodium and 39.3 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dehydrated Carrot contain 7.3 times more Energy, 13.6 times more Omega 3, 23.5 times more Omega 6, 7.2 times more Carbohydrate, 4.4 times more Sugars, 78.7 times more Fiber and 11.9 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein