Comparing Nutrients in 100 calories Ruby Red Cranberry OCEAN SPRAY VS Carrots

Weight per 100 calories

• Ruby Red Cranberry OCEAN SPRAY: 222g
• Carrots: 244g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Ruby Red Cranberry OCEAN SPRAY or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%
Carrots	8%	5%	87%

Macro Nutrients

	Ruby Red Cranberry OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.023% 0.022g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.021% 0.007g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	19.8% 25.7g	18% 23.4g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	16% 11.6g	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	7.36% 5.33g	1.85% 1.34g	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	% 5.1g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 13.6g	% 8.76g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	18% 6.83g	38g per day for Men 19-50 years
Protein	0.28% 0.16g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Ruby Red Cranberry OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Vitamin A	5.93% 53.3μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.36% 0.058mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.22% 8.9μg	11.6% 46.3μg	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	67% 60.2mg	16% 14.4mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ruby Red Cranberry OCEAN SPRAY	Carrots	Recommended Dietary Allowance
Calcium	1.1% 11mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	1.1% 0.089mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	1.06% 4.44mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	0.58% 0.013mg	15% 0.35mg	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	1.27% 8.9mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.7mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	1.63% 24.4mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	0.4% 0.044mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	5.3% 196g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Ruby Red Cranberry OCEAN SPRAY vs Carrots:

• Ruby Red Cranberry OCEAN SPRAY has 4.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 38.2 times more Vitamin A, more Vitamin B1, more Vitamin B2, 41.5 times more Vitamin B3, more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin E and 144.9 times more Vitamin K than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Ruby Red Cranberry OCEAN SPRAY vs Carrots:

• Raw Carrots contain 7.2 times more Calcium, 5.5 times more Copper, 8.2 times more Iron, 6.6 times more Magnesium, 26.2 times more Manganese, 9.6 times more Phosphorus, 9 times more Potassium, 6.9 times more Sodium and 13.2 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY and Raw Carrots have similar amounts of Water per 100 kcal.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Ruby Red Cranberry OCEAN SPRAY has 2.1 times more Sugars and 4 times more Fructose than Raw Carrots.
• While Raw Carrots contain more Omega 6, 5.1 times more Fiber and 14.6 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY and Raw Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.