Comparing Nutrients in 100 grams Boiled Carrots VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Boiled Carrots	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.55% 0.093g	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	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	14% 10g	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	5.9% 4.3g	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	% 2.25g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 3.6g	g per day for Men 19-50 years
Fiber	7.9% 3g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	1.13% 0.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	95% 852μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	2.84% 0.46mg	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% 0.026mg	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	3.5% 14μg	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	34.8% 31.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	3% 30mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.44% 0.04mg	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	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	3.3% 0.076mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.36% 87.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• Boiled and Drained Carrots have 12.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 5.9 times more Vitamin B6, 2.5 times more Vitamin E and 2.7 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 1.9 times more Vitamin B2 and 8.7 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have similar amounts of Vitamin B9 per 100 g.
• Both Boiled and Drained Carrots as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• Boiled and Drained Carrots have 4.3 times more Calcium, 2 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 19.3 times more Sodium and 3.3 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 2.4 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have similar amounts of Iron, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 5 times more Fiber and 1.2 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 1.4 times more Energy, 19 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Sugars and 11.9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.