Comparing Nutrients in 100 grams Boiled Carrots VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Boiled Carrots	Cherry juice, tart	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	17% 12.2g	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	0.5% 0.36g	6.83% 4.95g	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	% 0.4g	% 7.26g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	1.36% 0.76g	0.55% 0.31g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	2.85% 0.037mg	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	3.5% 14μg	NA	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	4% 3.6mg	0% 0mg	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	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cherry juice, tart	Recommended Dietary Allowance
Calcium	3% 30mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	2.6% 0.06mg	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	4.3% 30mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cherry juice, tart:

• Boiled and Drained Carrots have 4.1 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Boiled and Drained Carrots and Cherry juice, tart have similar amounts of Vitamin B1 per 100 g.
• Both Boiled and Drained Carrots as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Cherry juice, tart:

• Boiled and Drained Carrots have 2.3 times more Calcium, 2.6 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 14.5 times more Sodium and 6.7 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 2.5 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cherry juice, tart have similar amounts of Iron, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 2.5 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 1.7 times more Energy, 1.7 times more Carbohydrate, 3.5 times more Sugars and 13.8 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cherry juice, tart have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.