Comparing Nutrients in 14 ounces Boiled Carrots VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Boiled Carrots	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	4.8% 139kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.2% 0.2g	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	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	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	171% 124g	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% 38.5g	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	% 68g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.4% 3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cranberry sauce, whole, canned, OCEAN SPRAY	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	12% 119mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	9.92% 0.79mg	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	10.4% 0.24mg	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	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	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	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.67% 358g	6.3% 233g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cranberry sauce, whole, canned, OCEAN SPRAY per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 14 ounces of Boiled Carrots have 426 times more Vitamin A and 3.6 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Boiled Carrots vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 14 ounces of Boiled Carrots have 10 times more Calcium, 1.7 times more Iron, 5 times more Magnesium, 2.6 times more Manganese, 7.5 times more Phosphorus, 11.2 times more Potassium, 11.6 times more Sodium and 1.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 2.5 times more Fiber than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 14 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 4.5 times more Energy, 4.9 times more Carbohydrate, 9.1 times more Sugars and 26.9 times more Fructose than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in 14 ounces.