Comparing Nutrients in 14 ounces Carrots VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	5.6% 163kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	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	3% 2.2g	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	% 2.34g	% 69g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	368% 3314μg	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	17.7% 0.23mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	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	24.7% 0.57mg	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	20% 139mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.47% 350g	6.27% 232g	3700g per day for Men 19-50 years

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

• Raw Carrots have 417.5 times more Vitamin A, 4.4 times more Vitamin B1, 2.8 times more Vitamin B2, 9.8 times more Vitamin B3, 9.9 times more Vitamin B6, 19 times more Vitamin B9, 5.9 times more Vitamin C and 9.4 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.4 times more Vitamin E than Raw Carrots.
• Both Raw 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 Carrots vs Canned Cranberry Sauce sweetened:

• Raw Carrots have 11 times more Calcium, 1.7 times more Copper, 6 times more Magnesium, 2 times more Manganese, 8.8 times more Phosphorus, 11.4 times more Potassium, 13.8 times more Sodium, 8 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.4 times more Iron than Raw Carrots.
• Both Raw Carrots as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.5 times more Fiber than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 3.9 times more Energy, 4.2 times more Carbohydrate, 6.7 times more Sugars and 17.7 times more Fructose than Raw Carrots.
• Both Raw Carrots and Canned Cranberry Sauce sweetened have similar amounts of Protein per 14 oz.
• Both Raw Carrots as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.