Comparing Nutrients in 7 ounces Valencia Oranges VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Valencia Oranges	Baby Carrots	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	2.74% 2g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	13% 4.96g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baby Carrots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	152% 1369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	13.4% 53.6μg	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	107% 96mg	5.73% 5.16mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Baby Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	22% 0.2mg	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	2.23% 0.18mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	13% 0.3mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.85% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Baby Carrots:

• Raw Valencia Oranges have 2.9 times more Vitamin B1, 1.4 times more Vitamin B9 and 18.7 times more Vitamin C than Raw Baby Carrots.
• While Raw Baby Carrots contain 57.5 times more Vitamin A, 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Baby Carrots have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Baby Carrots:

• Raw Valencia Oranges have 1.3 times more Calcium than Raw Baby Carrots.
• While Raw Baby Carrots contain 2.7 times more Copper, 9.9 times more Iron, 6.6 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Baby Carrots have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.4 times more Energy, 2 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Protein than Raw Baby Carrots.
• Both Raw Valencia Oranges and Raw Baby Carrots have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.