Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	3.42% 99kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	123% 160g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	174% 126g	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	NA	53.4% 38.7g	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	NA	% 69g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.27% 0.056mg	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	8.93% 35.7μg	0.99% 3.97μg	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	12% 10.7mg	4.4% 3.97mg	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	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.54μg	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	31.8% 2.54mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	12.6% 0.29mg	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	13.6% 95mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.97% 369g	6.27% 232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 279 times more Vitamin A, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 8 times more Vitamin B6, 9 times more Vitamin B9, 2.7 times more Vitamin C and 7 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Canned Cranberry Sauce sweetened have similar amounts of Vitamin B1 per 14 oz.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Canned Cranberry Sauce sweetened:

• Drained Canned Carrots with Salt have 8.3 times more Calcium, 4 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 6.2 times more Manganese, 6 times more Phosphorus, 6.4 times more Potassium, 48.4 times more Sodium, 8.7 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Canned Carrots with Salt have 1.4 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 6.4 times more Energy, 7.3 times more Carbohydrate, 12.8 times more Sugars and 1.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.