Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Frozen Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Navel Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	11% 8.1g	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	6.16% 4.47g	0.77% 0.56g	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	% 3.9g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 6.83g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13% 0.17mg	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	17% 67.5μg	5.46% 22μg	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	130% 117mg	5.07% 4.56mg	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% 0.3mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	18% 0.16mg	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	3.22% 0.26mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	14.4% 0.33mg	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	6.52% 45.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cooked Frozen Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cooked Frozen Carrots with Salt:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 3.1 times more Vitamin B9 and 25.7 times more Vitamin C than Cooked Frozen Carrots with Salt.
• While 7 oz of Boiled Frozen Carrots, drained with Salt contain 70.5 times more Vitamin A, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cooked Frozen Carrots with Salt:

• 7 ounces of Navel Oranges have 1.2 times more Calcium than Cooked Frozen Carrots with Salt.
• While 7 oz of Boiled Frozen Carrots, drained with Salt contain 2.1 times more Copper, 4.1 times more Iron, 5.8 times more Manganese, 1.3 times more Phosphorus, 295 times more Sodium and 4.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Carrots with Salt contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled Frozen Carrots, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.6 times more Carbohydrate, 2.1 times more Sugars and 8 times more Fructose than Cooked Frozen Carrots with Salt.
• While 7 oz of Boiled Frozen Carrots, drained with Salt contain 1.5 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled Frozen Carrots, drained with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.