Comparing Nutrients in 100 calories Diet Cran Cherry OCEAN SPRAY VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Diet Cran Cherry OCEAN SPRAY: 2500g
• Canned Carrots with Liquids and Salt: 435g

Canned Carrots Solids and Liquids with Salt have 5.8 times more energy per unit of mass than Diet Cran Cherry OCEAN SPRAY, which is very low in comparison to other foods. Diet Cran Cherry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 100 calories - Diet Cran Cherry OCEAN SPRAY or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	14.8% 10.7g	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	2.4% 1.75g	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	% 3.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	37.5% 0.49mg	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	25% 100μg	8.7% 34.8μg	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	911% 820mg	9.66% 8.7mg	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	0% 0mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.5% 25mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	49.8% 0.45mg	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	12.5% 1mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	85% 1.96mg	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	0% 0mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	67% 2478g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Diet Cran Cherry OCEAN SPRAY vs Canned Carrots with Liquids and Salt:

• Diet Cran Cherry OCEAN SPRAY has 2.9 times more Vitamin B9 and 94.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 106.6 times more Vitamin A, more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B6, more Vitamin E and 17 times more Vitamin K than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Diet Cran Cherry OCEAN SPRAY vs Canned Carrots with Liquids and Salt:

• Diet Cran Cherry OCEAN SPRAY has 6.1 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.4 times more Calcium, 2 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese, more Phosphorus, 2.5 times more Potassium, more Selenium, 5.2 times more Sodium and 5 times more Zinc than Diet Cran Cherry OCEAN SPRAY.

Comparison of macro-nutrients per 100 calories:

• Diet Cran Cherry OCEAN SPRAY has 1.9 times more Fiber and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.