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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Frozen Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	4.93% 143kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	24% 31.4g	123% 160g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	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	% 16g	% 0.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	22% 1.75mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	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	18% 270mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.66% 357g	6.27% 232g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Canned Cranberry Sauce sweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Carrots have 355 times more Vitamin A, 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3, 6.8 times more Vitamin B6, 10 times more Vitamin B9, 2.5 times more Vitamin C and 12.6 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While 14 oz of Canned Cranberry Sauce sweetened contain 1.6 times more Vitamin E than Frozen Carrots, Unprepared.
• 14 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Carrots have 12 times more Calcium, 2.8 times more Copper, 6 times more Magnesium, 2.3 times more Manganese, 8.3 times more Phosphorus, 8.4 times more Potassium, 13.6 times more Sodium, 11 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• Both Frozen Carrots and Canned Cranberry Sauce sweetened contain similar levels of Iron per 14 ounces.
• 14 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Carrots, Unprepared as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 3 times more Fiber than Canned Cranberry Sauce sweetened.
• While 14 oz of Canned Cranberry Sauce sweetened contain 4.4 times more Energy, 5.1 times more Carbohydrate, 6.7 times more Sugars and 31.5 times more Fructose than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy
• Both Frozen Carrots, Unprepared as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.