Comparing Nutrients in 14 ounces Boiled Carrots VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	4.8% 139kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	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	25% 32.6g	123% 160g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	% 69g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.4% 3g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	12% 119mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	17% 119mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.67% 358g	6.27% 232g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 426 times more Vitamin A, 4.4 times more Vitamin B1, 2.1 times more Vitamin B2, 6.5 times more Vitamin B3, 10.9 times more Vitamin B6, 14 times more Vitamin B9, 3.6 times more Vitamin C and 9.8 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Boiled and Drained Carrots and Canned Cranberry Sauce sweetened have similar amounts of Vitamin E per 14 oz.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Canned Cranberry Sauce sweetened:

• Boiled and Drained Carrots have 10 times more Calcium, 25 times more Fluoride, 5 times more Magnesium, 2.1 times more Manganese, 7.5 times more Phosphorus, 8.4 times more Potassium, 1.8 times more Selenium, 11.6 times more Sodium, 6.7 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.5 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Cranberry Sauce sweetened have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 2.7 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 4.5 times more Energy, 4.9 times more Carbohydrate, 9.2 times more Sugars and 27.1 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Cranberry Sauce sweetened have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Carrots as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.