Comparing Nutrients in 100 calories Boiled Carrots VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 100 calories

• Boiled Carrots: 286g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 526g

Boiled Carrots have 1.8 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has low energy density when compared to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Boiled Carrots	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	33.4% 24.2g	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	1.4% 1.03g	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	% 1.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	0.94% 0.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Vitamin A	270% 2434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	7.7% 0.1mg	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	10% 40μg	0% 0μg	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	11.4% 10.3mg	187% 168mg	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	19.6% 2.94mg	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	4.82% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	9.22% 369μg	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% 0.97mg	3.95% 0.32mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	3.76% 15.8mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	3.2% 0.074mg	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	12.2% 85.7mg	0.75% 5.26mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	6.96% 258g	13.5% 501g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Carrots vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Boiled and Drained Carrots have more Vitamin A, 11.9 times more Vitamin B1, 3.4 times more Vitamin B2, 12.5 times more Vitamin B3, 9 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin B9, 2.1 times more Vitamin E and 6.8 times more Vitamin K than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 16.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Boiled and Drained Carrots have 1.6 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 6 times more Manganese, 16.3 times more Phosphorus, 2.8 times more Potassium, 3.8 times more Selenium, 6.3 times more Sodium and 5.4 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 2.7 times more Fluoride and 1.9 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots have more Omega 6, 16.3 times more Fiber and 4.1 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 2.5 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Carrots as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.