Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	42% 1222kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	397% 288g	13.5% 9.76g	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	148% 107g	NA	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	% 118g	NA	g per day for Men 19-50 years
Sucrose	% 62.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	19% 7.14g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	34% 0.44mg	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	0% 0μg	7.94% 31.8μg	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	0.88% 0.79mg	8.8% 7.94mg	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	55.6% 8.33mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	19.3% 1.55mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	77.7% 1.8mg	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	4.54% 31.8mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Canned Carrots with Liquids and Salt:

• Sweetened Dried Cranberries have 1.3 times more Vitamin B3 and 2.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B6, more Vitamin B9, 10 times more Vitamin C and 1.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Sweetened Dried Cranberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Canned Carrots with Liquids and Salt:

• Sweetened Dried Cranberries have 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 3.5 times more Potassium, 48 times more Sodium, 2.9 times more Zinc and 5.9 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Cranberries have 13.4 times more Energy, 7.8 times more Fat, 2.9 times more Omega 3, 15.4 times more Carbohydrate, 29.5 times more Sugars and 2.9 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.